250902 METCON (Time, Sc, Fnd) 3 rounds for time: 50 air squats 7 ring muscle-ups 10 hang power cleans (95/135 lb) Rx2: 7 jumping muscle-ups or low-ring transitions; (75/115 lb) Rx3: 30 air squats; 10 ring rows; 10 hang power cleans (35/45 lb) Masters 55+: 7 burpee chest-to-bar pull-ups; (65/95 lb) – If able to perform ring or bar muscle-ups, substitute burpee chest-to-bar pull-ups with anywhere from 3-7 muscle-ups each round. Intended Stimulus: -Gymnastics and weightlifting triplet -Moderate load, high skill. -9:00-13:00 for most; advanced athletes may go sub-9:00, and some intermediate athletes may take up to 15:00. -Air squats in 2:00 or less. -Muscle-ups in 1-3 sets. -Hang power cleans in 1-3 sets. -Compare to 23113. -Substitute ring muscle-ups for bar muscle-ups as needed.
| 1st | 5:58 Sc | Mari Tue, Sep 2, 2025 | | 2nd | 8:53 Sc | Maddy Tue, Sep 2, 2025 | | 3rd | 9:06 Sc | Deanna Tue, Sep 2, 2025 | | 1st | 8:53 Rx | Willy Tue, Sep 2, 2025 | | 2nd | 6:14 Sc | Jeremy Tue, Sep 2, 2025 | | 3rd | 7:58 Sc | John R Tue, Sep 2, 2025 |
| Willy | 8:53 Rx | | | Mari | 5:58 Sc | | | Jeremy | 6:14 Sc | 7 BMU / 135# | | John R | 7:58 Sc | | | Maddy | 8:53 Sc | Ring transitions | | Deanna | 9:06 Sc | | | Emily S | 9:07 Sc | BMU// 95# | | Greg U | 9:14 Sc | | | Alex D | 9:23 Sc | 85lb | | Cecy | 9:30 Sc | | | Kori | 9:32 Sc | | | Liv | 9:33 Sc | | | Megan S | 9:38 Sc | | | Ezra | 10:14 Sc | Rx weight, 1 ring muscle up, 6 bar muscle ups | | Jaden | 10:23 Sc | | | Kelly P | 10:24 Sc | Jbm | | Megan M | 10:27 Sc | | | Thomas B | 10:36 Sc | BMU | | Julia F | 10:38 Sc | 2-4 BMU per round | | Kelly S | 12:10 Sc | 85# | | Ron | 12:37 Sc | | | Gavin | 12:43 Sc | 4-6 jumping rmu, all else Rz2 | | Dana F | 13:04 Sc | Ring transition | | Steven W | 13:40 Sc | 95# low ring transitions | | Thomas C | 14:27 Sc | 7 Ring muscle up | | Andrew | 5:30 Fnd | 115# bar | | Elizabeth | 6:32 Fnd | Sub15situps&15pushups | | Kristie | 8:39 Fnd | | | Alicia | 9:50 Fnd | 7 low ring transitions, 50 air squats, 55# | | Nick Ga | 9:59 Fnd | 95#, ring rows | | Jenny | 10:25 Fnd | | | Justin U | 8:32 | 7 BMU #135 | | Katie E | 9:20 | 50 AS, 7 pull-ups, 95# HPC | | Jonathan H | 9:47 | 95# ring rows | | Mike | 10:36 | BMU, 135# | | Adam | 🥇 | 🥇 |
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