Friday

1. 5’ JR
2. 3 RNFT:
  5 goblet squat
  15’’ ring L sit
  20’’ SA rack stretch
  5 burpee pull up
  20m HS walk/Hold
3. Front Squat 5-4-3-2-1-1-1-1
4. 9’ amrap:
   buy in of
   21-15-9: thruster 95/65 + box jump 24/20

in remaining time: AMAP muscle up

if no muscle up then, 1 muscle up = 2 c2b + 2 ring dip OR 3 pull up + 3 ring dip
if no pull up, then 5 BB BOR + 5 push up w/ band around elbow/wrist

ring dip = can use small band, if not, ring push up, or regular push up

Saturday

1. coaches warm up
2. muscle clean + clean from pockets + push jerk
3. hang clean + clean + jerk