Main – CrossFit

Warm-up

3 Rounds:
10 KB/DB FR Squats
200m Run
10 KB/DB Press

Weightlifting

A): Back Squat to Box [as close to parallel as possible] (5×5; E2M; @ 80%)

B): Shoulder Press (5×5; E2M; @ 80% )

Metcon

CP-Battery

Metcon (Weight)

EMOM x 20:00
3 Pos Snatch [Hi to Low]
– Start at empty bar, load progressively

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
*10:00
Butcher LoPush: 20m (# 90/# 70)
Run: 40m