CrossFit

Skill

EMOM x 10 MINUTES

MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring

Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy)

Metcon

ON A 12:00 RUNNING CLOCK…

20 Ring Muscle-Ups*

Then in the remaining time…

2 ROUNDS

7 Power Cleans (135/95)|(95/65)

7 Lateral Burpees Over Bar

into…

2 ROUNDS

5 Power Cleans (155/105)|(115/75)

7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)|(135/95)

7 Lateral Burpees Over Bar

*3:00 Hard Cap on MU

Spark

Metcon

21-18-15-12-9-6

Thrusters #45/30

Box Jump Overs

100m Run

Finisher

4 RDS
Banded Hamstring Curls x 20 each

Front + Reverse Lunge x 8 each