CROSSFIT

Skillwork

EMOM 2 Minutes
6 Gymnastic Kips on Rings
EMOM 2 Minutes
3 Turnovers (muscle up w/o dip)
EMOM 2 Minutes
1-3 Burpee Muscle Ups
*If unable to turnover on high rings practice ring transitions on low rings w/ feet on the ground

WOD

AMRAP 20 Minutes
10 Thrusters 135/95lbs
6 Burpee Muscle Ups
75 Double Unders

BARBELL

Hang Squat Snatch + Overhead Squat
60% 65% 70%
65% 70% 75%
75% 70% 65% 60%