Skill:
Ring Muscle Ups
For time: Open Workout 20.4 (scaled version) 30 box jumps, 24 in. 15 clean and jerks, 65 lb/35 30 box jumps, 24 in. 15 clean and jerks, 95 lb/55 30 box jumps, 24 in. 10 clean and jerks, 115 lb/75 30 medicine-ball step-ups, 20 lb/14 10 clean and jerks, 135 lb/95 30 medicine-ball step-ups, 20 lb/14 5 clean and jerks, 155 lb/115 30 medicine-ball step-ups, 20 lb/14 5 clean and jerks, 185 lb/135
Time cap: 20 minutes
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute