WOD
Squat Snatch (Weight)
Met Con (Time)
3 Rounds
24/16 Calories on a machine
18 Toe-to-Bar
12 Dumbell Step ups (22.5/15kgs)
6 Muscle ups
24/16 Calories on a machine
18 Toe-to-Bar
12 Dumbell Step ups (22.5/15kgs)
6 Muscle ups
Rest 2minutes between rounds
Scaling options:
reduce calories
knee raises/sit ups
body weight step ups
burpee chest to bar/banded pull ups
increasing in weight each set