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