Main – CrossFit

Warm-up

3 Rounds:
3 Shave and Receive
3 Pull Under w/ pause
3 Hang Clean
3 Bent Over Row

Weightlifting

A): Paused Front Squat (5×3; E2M; @ 80%)

Solid :03 Pause

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

Metcon

CP-Battery

3 Position Clean (EMOM x 20; Start at empty bar, load progressively)

High to Low

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