Strength/Skill:

3 Sets
10 Pulsing Bulgarian Split Squat @6-7/10 RPE
*1 & ¼ = 1 Rep (see demo video)
**Rest 60 seconds between sets.

Metcon:

NCC Qualifier Event 3
“One Way Ticket”
EMOM until failure to complete:
Minute 1: 1 Bar Muscle Up
Minute 2: 2 Over and Back Burpees
Minute 3: 3 Thrusters (95/65)

*Every time through the EMOM sequence athletes must add 1 Bar Muscle Up, 2 Over and Back Burpees, and 3 Thrusters.
**Flow in workout prep notes