METCON 1 Every 2 minutes, for 18 minutes: Minutes 1-2: Muscle-Ups x Max Reps in 45 seconds (Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6: Alternating Pistols x 16-20 reps` METCON 2 Stations – 4 RDS – 1 min Each (12 minutes): Minute 1 – Row 200/150 Meters Minute 2 – 12 Thrusters (95/65 lbs) Minute 3 – 12 Chest-to-Bar Pull-Ups