CrossFit

Nice way to start the day!

10m General Movement Warm-Up
Move - Mobilize - Move some more
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BREATH & SUSTAIN
12m AMRAP:
10 Cal Row
10 KB Swings (70/55)
10 Cal Row
10 Burpees Over Rower

REST AS NEEDED

10M AMRAP:
10 Cal Bike
10 S-A Alt. DB Snatch (50/35)
10 Cal Bike
10 S-A Alt. DB Clean & Jerk (50/35)

REST AS NEEDED

8M AMRAP:
10 Cal Row
10 DB Step-Ups (50/35)
10 Cal Bike
10 Burpees (6" Height)

SKILL WORK - MUSCLE UPS
A) Muscle Up Turnover Drill - Accumulate 12 Reps
B) Jumping MU to SLOW Eccentric x 6-12 Reps
1-3 Sets:
C1) Archer Ring Push Ups x 12
C2) Hips to Rings x 5-12

D) MU Linking Drill - Accumulate 12 Reps
E) 3m AMRAP - UB Muscle Ups (3 UB MU)

Stan - 4 rnds + 10.10 Reps / 3 Rnds + 10.10.7 Reps / XX
tb ~ 4 Rnds + 10 Reps / 2 Rnds + 10.10.10.8 Reps / 2 Rnds + 10.1 Reps // Skill Work Done!
2:48 / 5:39 / 8:34 / 11:22
3:21 / 7:02 / 10:05
3:21 / 7:00