Three Ships Collective – Functional Fitness
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 – 5-7 Tall Box Jumps*
*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.
4 ROUNDS FOR TIME
5 Deadlift (AHAP)*
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)
*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.
(Score is Time)