“Run DMC”
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches
DB - 50/35#

CAP 18

Alpha

Gymnastics
Not for Time:
1:00 Light Row + 60% of Max Reps
1:00 Light Row + 50' HS Walk
1:00 Light Row + 50% of Max Reps
1:00 Light Row + 50' HS Walk
1:00 Light Row + 40% of Max Reps
1:00 Light Row + 50' HS Walk

Midline
On the Minute x 9 (3 Rounds):
Minute 1 - Strict TTB
Minute 2 - GHD Static Hold - Belly Up (Supine)
Minute 3 - Banded Good Mornings