CROSSFIT

SKILL SESH

3 SETS
3 Unbroken Ring Muscle-Ups

-Rest as needed b/t Sets-

(No Measure)

WHAT A JERK

FOR TIME
18 Hang Clean and Jerks (115/75)|(75/55)
6 Ring Muscle-Ups
15 Hang Power Clean and Jerk
6 Ring Muscle-Ups
12 Hang Power Clean and Jerk
6 Ring Muscle-Ups
9 Hang Power Clean and Jerks

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: 6 Strict Pull-Ups + 6 Dips

SPARK

STRENGTH

EMOM x 6 MINUTES* 2 DB’s
2 Push Press

• 
  2 Push Jerks

Into…

EMOM x 6 MINUTES**
1 Push Press
+
1 Push Jerk

(Score is Weight)

*Build to a Moderate-Heavy weight.
**Build to a Heavy weight.

PLATE FULL OF TATERS

10 ROUNDS FOR TIME
10 Push-Ups*
12 Plate Ground to OH (45/35)

*Option to do DB Deficit Push-Ups.

(Score is Time)

FINISHER

2 SETS
:40 Alt. Sprinter Sit-Ups
-:20 Rest-
:40 Windshield Wipers
-:20 Rest-
:40 Alt. Plank Hip Taps
-1:20 Rest-

(No Measure)