Strength Superset
Every 3:00 for 15:00
5 Sumo Deadlifts @ Med Loads
5 Handstand Push-Ups

12:00 EMOM
min 1: 15 DB Thrusters 25/35
min 2: 15 GHD Sit-Ups
min 3: 15 American KBS 35/53

Skill/Drills
Ring Muscle-Ups
-Seated Banded Ring Muscle-Up
-Feet Elevated Ring Muscle-Up Transition
-Ring Swing Pull-Ups
-Muscle-Up Pop Swing + Swing and Pull to Hip
 

4 Sets, Each for Time
3 Ring Muscle Up
7 Burpee Box Jump Overs 20/24
11 Cal Echo
7 Burpee Box Jump Overs
3 Ring Muscle Up
Rest 2:00 minutes between sets

3 Rounds For Time:
30 Clean & Jerks (85/115)
100 Double Unders
1000m Row

CrossFit Benchmark
"Candy"
5 Rounds for Time
20 Pull-Ups
40 Push-Ups
60 Air Squats

3 Sets, For Reps
3:00 AMRAP
10 Deadlifts 155/225
10 Lateral Stick Jump Overs 20/24
10 Toe to Bar
3:00 minutes rest between sets
 

Core/Posterior Finisher
4 Sets, For Quality:
100m Farmers Carry, moderate load kettlebells
16 Seesaw KB Rows
1:00 Weighted Plank
:30/:30 Side Plank

 'Partner Day!'
*Split as needed
23 Min AMRAP
3000 Cal Row (Partner always rowing)
50 KB Swings (Eye Level)
50 Dual KB Shoulder to Overhead
50 Push Ups
50 Box Jumps
50 Air Squats
50 Wall Balls

Weightlifting: Clean and Jerk Complex
Every 3:00 for 15:00
1 Power Clean
2 Hang Squat Cleans
3 Split Jerks
(Unbroken)

For Time:
10 Squat Cleans
10 Shoulder to Overhead
8 Squat Cleans
8 Shoulder to Overhead
6 Squat Cleans
6 Shoulder to Overhead
4 Squat Cleans
4 Shoulder to Overhead
2 Squat Cleans
2 Shoulder to Overhead
Load: 95/135