-Warm Up-


Get bars out first ... then


2 rounds


:30 bike

10 Kip swings

5 ring rows

5 BB strict press

10 hollow rocks


Push jerk review


Strength/Skill

EXTENDED WARM-UP

FOR QUALITY


3 SETS


5 Pausing False Grip Ring Row

or

5 Pausing Muscle-Up Transition


-Rest at Least :30 b/t Sets-


SKILL


EMOM x 10 MINUTES

MIN 1 - 2 Muscle-Ups or MU Attempts

MIN 2 - 3 Jerks*


*Building Each Set to Moderate-Heavy Set of 3


-WOD-


15 minute cap

3 ROUNDS FOR TIME


25 Jerks 115/75

5 Muscle-Ups

25/20 Cal Bike