CROSSFIT

SKILL

1.) 3 SETS
1 Ring Kip Swing
+
1 Hips to Ring

-Rest As Needed b/t Sets-

(No Measure)

2.) 3 SETS
1 Dynamic Ring Swing

• 
  1 Ring Muscle-Up

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT

FOR TIME
50 Burpees
15 Ring Muscle-Ups
50 Burpees

(Score is Time)

*This is a Remix of the NCFIT Classic, Devil In The Details.

SPARK

PUMP

5 SETS
ON A 3:00 RUNNING CLOCK…
10 DB Power Cleans
10 DB Push Jerks
1:00 Hollow Body Hold

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES
8 SA DB Power Cleans (R)
8 SA DB Push Jerks (R)
8 Single DB Alt. FR Lunge (R)
50 Mountain Climbers
8 SA DB Power Cleans (L)
8 SA DB Push Jerks (L)
8 Single DB Alt. FR Lunge (L)

(Score is Rounds + Reps)