Joyze hits a new daily record of Muscle-ups training with the door open on December 23!

Warm-up
15′ Alternating Minutes
12 Wall-balls
24 Double-unders
36 HB Rocks

Skill
Accumulate 5′ in Plank

Weightlifting
8′ EMOM
1 Snatch at 80%+

Metabolic Conditioning
Competitive
2x 3′ AMRAP
20 Burpees OTB (24/20)
M.E. P. Snatch (115/75)

-then-

2x 3′ AMRAP
20 Burpees OTB (24/20)
M.E. Thrusters (115/75)

Intermediate
2x 3′ AMRAP
20 Burpees OTB (24/20)
M.E. P. Snatch (95/65)

-then-

2x 3′ AMRAP
20 Burpees OTB (24/20)
M.E. Thrusters (95/65)

Intro
2x 3′ AMRAP
20 Burpees OTB
M.E. P. Snatch

-then-

2x 3′ AMRAP
20 Burpees OTB
M.E. Thrusters