CROSSFIT
SKILL WORK
Every Minute For 3 Minutes
3 False Grip Ring Rows

Every Minute for 3 Minutes
2 Low/High Ring Transitions*

Every Minute for 3 Minutes
1-3 Muscle Ups or 2 Ring Transitions

METCON
AMRAP 17 Minutes
100m 45lb Plate Carry
10 Box Jump ATWOs 20/16″
3 Muscle Ups*

BOOT-CAMP

5 x 3 min

30/60 Double Unders/Single Unders

20 Sit Up

10 KB Snatches

2 min rest between rounds 20 glute bridges in rest time

BARBELL
Hang Snatch
70-75-80-75-70-75-80-85-80-85