2 ROUNDS
5 Lunge-Lunge-Squat
5 Strict Press w/ :02 OH Hold
5 Up-Downs
8 Scap Pull-Ups

Into…

2 ROUNDS
5 Barbell Front Squats*
5 Barbell Push Press*
5 Burpees
10 Kip Swings

*On 2nd RND combine movements and complete 8 Thrusters.

EMOM x 8 MINUTES
MIN 1 - 3 Thrusters*
MIN 2 - Complete one of the below Complexes...

Option 1...
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Kipping Ring Muscle-Up

Or...

Option 2...
1 Kip Swing
+
1 Big Kip Swing
+
1-2 Jumping Chest to Bar Pull-Ups

*Start with an empty bar and end at workout weight.

(No Measure)

15 ROUNDS FOR TIME
1 Ring Muscle-Up
3 Thrusters (135/95)|(95/65)
6 Burpee Over Bar

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up

15 ROUNDS FOR TIME
2 Jumping Chest to Bar
3 Thrusters (95/65)|(65/45)
6 Burpee Over Bar

(Score is Time)

KG BB: (42.5/30)|(30/20)