CROSSFIT

Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

BEAM ME UP SCOTTY

5 ROUNDS FOR TIME
15 Thrusters (75/55)|(65/45)
5 Ring Muscle-Ups

(Score is Time)
RMU OPTION 1: Bar Muscle Ups
RMU OPTION 2: Jumping Bar Muscle Up
RMU OPTION 3: Burpee Pull-Ups

SPARK

WAIT ONE DARN MINUTE

5 ROUNDS FOR MAX REPS
1:00 – Cal Row
1:00 – DB Reverse Lunges (50/35)|(35/20)
1:00 – Alt. DB Hang Snatch
1:00 – Strict Pull-Up

(Score is Reps)

FINISHER

EMOM x 5 MINUTES
:25 Banded Tricep Pull-Downs + :25 Banded Straight Arm Lat Push-Down Hold

(No Measure)