Every 3 minutes for 15 minutes
- 4 x Weighted Pullups @ 10kg
- 6-8 x Weighted Dips @ 10kg
Then accumulate
- 20 x TRX Atomic Russian Pushups
Then AMRAP in 12 minutes (Crossfit Mayhem Freedom WOD)
- 20 x Toes to Bar
- 40 x Thrusters @ 45lbs/20kg/empty bar
- 100 Double Unders
Results: Metcon 2 rounds plus 10 reps.