MONDAY -19DEC11

Three rounds for time of:

7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

INTERMEDIATE
Three rounds for time of:
3 Muscle-ups
20-25 pound Dumbbell thruster, 21 reps

      -or-

Three rounds for time of:
7 Muscle-up progressions
20-25 pound Dumbbell thruster, 21 reps

BEGINNER
Three rounds for time of:
3 Muscle-up progressions
10-15 pound Dumbbell thruster, 15 reps