250902 METCON (Time, Rx2, Rx3) 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 Rx2 | Mari Tue, Sep 2, 2025 | | 2nd | 8:53 Rx2 | Maddy Tue, Sep 2, 2025 | | 3rd | 9:06 Rx2 | Deanna Tue, Sep 2, 2025 | | 1st | 8:53 Rx | Willy Tue, Sep 2, 2025 | | 2nd | 6:14 Rx2 | Jeremy Tue, Sep 2, 2025 | | 3rd | 7:58 Rx2 | John R Tue, Sep 2, 2025 |
| Willy | 8:53 Rx | | | Mari | 5:58 Rx2 | | | Jeremy | 6:14 Rx2 | 7 BMU / 135# | | John R | 7:58 Rx2 | | | Maddy | 8:53 Rx2 | Ring transitions | | Deanna | 9:06 Rx2 | | | Emily S | 9:07 Rx2 | BMU// 95# | | Greg U | 9:14 Rx2 | | | Alex D | 9:23 Rx2 | 85lb | | Cecy | 9:30 Rx2 | | | Kori | 9:32 Rx2 | | | Liv | 9:33 Rx2 | | | Megan S | 9:38 Rx2 | | | Ezra | 10:14 Rx2 | Rx weight, 1 ring muscle up, 6 bar muscle ups | | Jaden | 10:23 Rx2 | | | Kelly P | 10:24 Rx2 | Jbm | | Megan M | 10:27 Rx2 | | | Thomas B | 10:36 Rx2 | BMU | | Julia F | 10:38 Rx2 | 2-4 BMU per round | | Kelly S | 12:10 Rx2 | 85# | | Ron | 12:37 Rx2 | | | Gavin | 12:43 Rx2 | 4-6 jumping rmu, all else Rz2 | | Dana F | 13:04 Rx2 | Ring transition | | Steven W | 13:40 Rx2 | 95# low ring transitions | | Thomas C | 14:27 Rx2 | 7 Ring muscle up | | Andrew | 5:30 Rx3 | 115# bar | | Elizabeth | 6:32 Rx3 | Sub15situps&15pushups | | Kristie | 8:39 Rx3 | | | Alicia | 9:50 Rx3 | 7 low ring transitions, 50 air squats, 55# | | Nick Ga | 9:59 Rx3 | 95#, ring rows | | Jenny | 10:25 Rx3 | | | 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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