Warm Up: 3 rounds
row 300m
15 squats
10 push ups
5 pull ups or scap pull-ups
skill/strength: Push jerk
12 minutes to build to a heavy set of 3. With remaining time do sets of 3-5 reps with 80% of days top load.
workout: 12 min AMRAP
50’ weighted bear crawl 50s/35s
15 toes to bar
15 box jumps 24/20
T1: modify as needed
T2: as written
T3: at the 0, 4:00, and 8 min mark do 5 ring muscle ups