CROSSFIT

Power Clean & Jerk for load:
15 minutes to work up to a heavy 5 reps

ARE YOU SERIOUS

10 Clean & Jerks (155/105)|(115/75)
20/15 Cal Bike or 26/20 Cal Row or 300m Run
10 Clean & Jerks
20/15 Cal Bike or 26/20 Cal Row or 300m Run
15 Bar Muscle-Up
10 Clean & Jerks
20/15 Cal Bike or 26/20 Cal Row or 300m Run
15 Bar Muscle-Up
30 Burpees Over Bar

(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Up-Down Pull-Up

SPARK

Double DB Front Squat
2×5 / 2×5 / 1×5 for load:

LIGHTER FLUID

75 Thrusters *1 DB switch anytime (35/20)
200 Double Unders
75 Thrusters

(Score is Time)