Mission invitational workout

Rx-

200 m run

12 chest-to-bar pull-ups

12 hand-release pushups

12 squat cleans, 95/65#


200 m run

9 chest-to-bar pull-ups

9 hand-release pushups

9 squat cleans, 95/65#


200 m run

6 chest-to-bar pull-ups

6 hand-release pushups

6 squat cleans, 95/65#


Competition -

200 m run

12 pull-ups

12 hand-release pushups

12 front-squats, 65/45#


200 m run

9 pull-ups

9 hand-release pushups

9 front-squats, 65/45#


200 m run

6 pull-ups

6 hand-release pushups

6 front-squats, 65/45#


Performance -

200 m run

15 ring rows

15 pushups

15 squats


200 m run

12 ring rows

12 pushups

12 squats


200 m run

9 ring rows

9 pushups

9 squats


Fitness -

200 m run

12 ring rows

12 elevated pushups

12 squats


200 m run

9 ring rows

9 elevated pushups

9 squats


200 m run

6 ring rows

6 elevated pushups

6 squats