CROSSFIT

SKILL

5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up

*Athlete can either come off bar b/t movements or option to go unbroken.

MF CEO

FOR TIME
10 Ring Muscle-Ups
20 Push Jerk (135/95)|(95/65)
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Jerk
45 Up-Downs
60 Sit-Ups

(Score is Time)

RMU Option 1: Jumping Bar Muscle-Up
RMU Option 2: Low Ring Transitions

COOLDOWN IF TIME REMAINS

3 SETS FOR RECOVERY
8/8 Thoracic Rotation w/ Foam Roller
10 OH Reach w/ Foam Roller

SPARK

STRENGTH

3 SETS FOR QUALITY
15 Weighted Glute Bridge-Ups*
1:00 Glute Bridge-Up Hold
20 Weighted Alt. Deadbugs

-Rest 1:30 b/t Sets-

*Rest DB in hips. Glute Bridge Hold is unweighted.

(No Measure)

WHO LET THE DOGS OUT

EVERY 4:00 FOR 4 SETS
500m Run (600m Row Option for non runners)
20 DB Bent Over Rows (50/35)(35/20)
Max Russian KB Swings (53/35)|(35/26) in time remaining…

-Rest 1:00 b/t Sets-

(Score is Total Reps)