CROSSFIT
Skill
4 Rounds, all on low rings
3 Ring Transitions
Rest as needed between sets
4 Rounds
3 Banded Ring Transitions
Rest as needed between sets

METCON
Every 4 Minutes for 24 Minutes
1 Max Set of Muscle Ups
Max Calorie AAB in :20
Score is muscle ups + bike calories

BARBELL

Power Clean

3@70

3@75

3@80

3@85