Main – CrossFit

Warm-up

3 Rounds:
6 Muscle Snatch
6 Power Snatch
6 Over Head Squat
10 Ring Rows

Weightlifting

A): Overhead Squat (5×5; E2M; @ 80%)

B1): Weighted Pull-ups (5×5; add weight; Rest 1:30 )

B2): Power Snatch (5×3; @ 80%; Rest 1:00 )

Metcon

CP-Battery

Metcon (AMRAP – Rounds)

AMRAP in 10:00
6 DL
4 HPC
2 PJ
@ 135/95#
* If you let go of bar during a round, start over.

Skill

If working on developing MU’s:
* False Grip Ring Pull Ups; 5-5-5-5-5
* Deep Ring Dips; 5-5-5-5-5
*Muscle Up Transitions; 5-5-5-5-5
If you can do MU and are working to make them better:
*Strict MU; 1-1-1-1-1 or 2-2-2-2-2
[add weight]
*Kipping MU; 3x big sets