Gather 10 minutes in full squat. Hold on to a rack etc. if needed.

7 minute AMRAP:

• Burpees

Considering I just came from bouldering for an hour and all the other workouts I've done over the last week and a half I am really happy with this. I didn't film it but I am positive all of these would have been approved. I was flat on the floor for most of these ffs.

Clean pull, heavy.

Skill:
Work progressions to Muscle Up

10 Rounds for time (30 minute cap)
2x muscle ups (sub is jumping MU or 3 pullups & 3 dips for each muscle up)
4x Curtis P’s (105#/75#)
6x Wtd sit ups (45#/35#).

As many reps of snatches in 10 min...

30 x 45#
30 x 75#
30 x 100#
30 x 120#

3s. at the bottom.

20 Minutes AMRAP
-5 Pull Up
-10 Push Up
-15 Air Squat

Snatch Jerk 6 x 3

Backsquat 17 RM

Max rounds in 10 minutes
Switch arms between rounds
1x KB clean
2x KB Thruster
1x KB windmill