RX

1. Warm-Up
3 Rounds
8 Burpee Box Jumps
8 Empty Bar Thrusters
8 Pull Ups

2. Lift
Squat Clean 10×2 @80%
Focus on Form.

3. MetCon
For Time with a Partner
30 Muscle-ups
100 Box Jump-overs, 24/20"
5000m Row
(one person working at a time)
(RX+ 40 muscle-ups)

SCALED

1. Warm-Up
3 Rounds
8 Burpee Box Jumps
8 Empty Bar Thrusters
8 Assisted Pull Ups

2. Skill
Squat Clean 10×2

3. MetCon
For Time with a Partner
60 Ring Dips
100 Box Jump-overs
5000m Row
(one person working at a time)

1. Side Work
AMRAP 5 Minutes
max unbroken sets of 4 toes to bar
(RX+ 6reps)