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Main – CrossFit

Weightlifting

Deadlift (10 sets of 2 Speed Deadlifts)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 Pull Ups

10 Push Ups

15 Air Squats

Extra

Snatch High Pull + Hang Snatch (10 Minute EMOM – Your choice for weight)

Metcon (AMRAP – Rounds and Reps)

8 Minutes AMRAP:

1 Strict + 3 Kipping Muscle Ups

No Muscle Up:

Complete 10 Min AMRAP of:

3 False Grip Strict Ring Pull Ups

3 Strict Ring Dips

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