CROSSFIT

Group 1. Ring muscle up tech work 12 min

Group 2. A1. Rings to hips, 3-5x5; rest :20 sec

A2. Seated ring transition drill, 3-5x5; rest 1 min

Group 3. A. Bent over barbell rows, 8 repsx4; rest 2 min

3 sets:

12 STO 115#/75#

12 Box jumps 24/20

8-16 CTB pull ups

rest 1:30

Banded lat stretch

Puppy dog stretch

Banded trap stretch

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ENDURANCE

A. Bar muscle up/Butterfly tech work 12 min

sub- A. Seated barbell pull ups, 4-5x4; rest 2 min

12 min AMRAP@70%:

8 Hang squat clean 135#/95#

12 Over the bar burpees

24 Cal AD

:30 sec pancake

Banded three way hamstring stretch

Banded standing leg abductions, 10x3; rest 1 min

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OFF