For time:
21 pull-ups
42 double-unders
21 thrusters (95/65)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75)
15 bar muscle-ups
30 double-unders
15 thrusters (135/95)
CAP 12
Program Notes:
22.3 RETEST. Progressive gymn., progressive barbell. Have a plan for how you’re cutting up your sets on both the gymn. and thruster in order for you to keep moving.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate: 75/55, 95/65, 115/75
Scaled: 65/45, 75/55, 85/65 jumping, kipping, c2b, single unders