STRENGTH

RX
10 EMOM
1 Push press
1 Push jerk
1 Split jerk
T&G

Scaled individually by coach

METCON

RX
12 min AMRAP
12/10 Cal row
12 Clean & jerks 61/43kg
6 Ring muscle ups

Target: 3-4 Rounds

Scaled
12 min AMRAP
12/10 Cal row
12 Hang clean & presses
12 jumping c2b pullups

RX+
12 min AMRAP
12/10 Cal row
12 Clean & jerks 70/50kg
6 Ring muscle ups

GYMNASTICS

Skill: Ring muscle up

METCON

RX
15 min amrap
5 burpees
5 ring muscle up
10 burpees
10 hspu
15 burpees
15 pull ups

Scaled
15 min amrap
5 burpees
5 dips
10 burpees
10 box hspu
15 burpees
15 jumping pull ups

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