CrossFit
Metcon (No Measure)
External Rotation x20
Close Grip OHS x15
Split Jerk (10×3/2)
Perform 1 Set every 2 minutes
Set 1-3 @ 70% x3
Set 4-5 @ 75% x2
Set 6-10 @ 80% x2
Metcon (AMRAP – Reps)
Amrap 6
x50 Dubs
x5 Jumping Muscle-ups
Scaled Option 1: x5 Muscle-up Transfer
Scaled Option 2: x3 Ring Rows + Ring Push-ups
Metcon (No Measure)
Extra Work
Core strengthening
Wall GHD
3×20
Side Plank
3x1min
Hanging L-sit Hold
3xME (minimum of 30 sec total each set)