Main – CrossFit

Warm-up

3 Rounds:
6 High Hang Muscle Clean
6 Power Clean
6 Front Squat
10 Ring Rows
20 Double Unders

Weightlifting

A): Front Squat (5×5; E2M; @ 80%)

B): Weighted Chin Ups (5×5; E2M; @ 80% or heaviest possible)

Metcon

CP-Battery

Metcon (Weight)

EMOM x 20:00
Power Clean
Progressively load to heaviest possible

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