Warm Up:

400M Run

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

Burgener W/U*

* Two angles of Sage Mertz hitting the Burgener WU


Video Courtesy of: CrossFit Weightlifting Trainer Course


Snatch w/2 sec pause at bottom of knee




Just like with the DLs earlier this week, look to do 5 heavy singles, but don’t aim to 1RM. If it happens, cool, but just make it heavy!


4 Rounds For Time:

5 Muscle Ups

10 Box Jumps (30/24)

15 Handstand Push Ups


MUs -> Burpee to Kipping Pull Up -> MU transitions on Rings

BJ ->26/22

HSPU -> 5 wall walks per set -> Pike Push Ups off box

Cool Down:

Doorway stretch – 2 min per side


Banded bully stretch – 3 min per side



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