031122

A. MetCon (Time)
21 pull-ups (jumping pull ups)
42 double-unders  (single unders)
21 thrusters (95/65)  (65/45)
18 chest-to-bar pull-ups  (chin over the bar pull ups)
36 double-unders  (single unders)
18 thrusters (115/75)  (85/55)
15 bar muscle-ups  (chest to bars)
30 double-unders  (single unders)
15 thrusters (135/85)  (105/65)

Time cap: 12 minutes

B. Functional Bodybuilding
4 Rounds
8 DB Shoulder Press w/ Alternating Isometric Hold
12 Banded face pulls

3 Rounds
8 - 10 DB Upright Rows @ 30X1 (finish w/ hands wider than the shoulders)
20 DB Lateral Overload Raises (the weight should be so heavy that will full effort you can only raise your arms about 45 degrees.

4 Rounds
15 DB Hammer Curls
20 Band Pull Downs