Main – CrossFit

Warm-up

3 Rds:
5 Hang Power Snatch
5 Over Head Squat
5 Upper Body Pull
10 KB swing

Weightlifting

A): Overhead Squat (5×5; E2M; @ 80%)

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

Metcon

CP-Battery

Metcon (Weight)

EMOM x 20:00
1 Power Snatch + 1 Hang Snatch
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
*10:00
Butcher LoPush: 20m (# 90/# 70)
Run: 40m