CROSSFIT

SKILL

EMOM x 6 MINUTES
Practice one of below Pulling Options…

Option 1:
2 Hips to Bar + 1 Bar Muscle-Up

Or…

Option 2:
2 Dynamic Kip Swing + 1 Pull-Up

Or…

Option 3:
3 Simulated Kip Swing or 3 Jumping Pull-Ups

(No Measure)

CHEERS

3 SETS
AMRAP x 6 MINUTES*
3 Bar Muscle-Ups
9 Hand Release Push-Ups
15 Power Cleans (95/65)|(65/45)

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up + Dip

SPARK

STRENGTH

Squat for load:
8-8-8-4-4-4

6 X 15 AB MAT SIT UPS

SCHOOLS BACK

AMRAP x 15 MINUTES
21 Up-Downs
15 Box Jumps (24/20)
9 Goblet Squats (70/53)|(53/35)

(Score is Rounds + Reps)