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#

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#).

Every 90 sec for 12 min:
• 1 Clean Grip Pull
• 1 Cluster w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM clean and jerk.

Run 3 mile

For Time:
-25 HSPU
-50 T2B
-800 Meter Run
-75 Shoulder to Overhead (75,55)
-150 Double Unders

Deadlifts

GWOD: 10 EMOM
5 HSPU (focus on tight hollow body position)

CWOD: "Fran"
21, 15, 9
Thrusters (95/65)
Pull ups

Barbell Complex (3-5 Rounds)
-3 Dead Lift
-3 Hang Clean
-3 Push Press/Jerk
-3 Back Squat
-3 Snatch Balance

-3 Overhead Squat

Ladder For Time:
-15 Push Up/1 Sit Up
-14 Push Up/2 Sit Up
-13 Push Up/3 Sit Up
-12 Push Up/4 Sit Up
....
- 1 Push Up/15 Sit Up

9.2 miles
1:29
70s, light breeze