RX

1. Warm-Up
5 Minutes of Jump Rope Practice
Singles, Double Unders, Triple Unders, etc.
-then-
3 Rounds
5 Push Ups
5 Gymnastic Kips
5 Air Squats

2. Lift
AMRAP 30 seconds x3
Max rep power clean @80%
Rest 90 seconds between AMRAPs

3. MetCon
5 Rounds
3 Muscle-ups
5 Deadlifts, 225/155lbs
(RX+ 5 mu's, 275/195lb DL)
(RX++ 315/225lb DL)

SCALED

1. Warm-Up
5 Minutes of Jump Rope Practice
Singles, Double Unders, Triple Unders, etc.
-then-
3 Rounds
5 Push Ups
5 Gymnastic Kips
5 Air Squats

2. Skill
AMRAP 30 seconds x3
Max rep power clean

3. MetCon
5 Rounds
6 Ring Dips
5 Deadlifts, 185/125lbs

1. Side Work
AMRAP 8 Minutes
150m Row
7 HSPU
(RX+ unbroken HSPU)