Warmup
Strength
EMOM 10
Split jerks
1 jerk drive
1 split jerk
Work to a heavy for the day!
WOD
RX
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)
Level 2
AMRAP 20:
2 low ring transitions
4 pike handstand push-up from a box
8 KB swings (35/53 lb)
Level 3
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
– Rest 4:00
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb