CrossFit and Personal Training

2 Rounds of:

• 10 air squats
• 10 jumping jacks
• 10 sit ups

Then, at moderate intensity, 2 rounds:

• 5 empty bar thrusters
• 5 empty bar hang cleans
• 5 empty bar presses

• 7 Sets, On the 2:00: 2 Hang Squat Cleans + 1 Split Jerk (increasing weight)

12 min AMRAP:

• 3 Bar Muscle Ups (scale: 3 jumping bar muscle ups, 5 C2B)
• 4 Power Snatches (95/65)
• 5 Thrusters (95/65)

• Ring Muscle Ups: 4 Sets of 50% of Max Set

Rest as needed between

• Scale: ring swings, banded transitions, false grip ring pull ups