A. 3 UB Power Cleans + 2 Front Squats + 1 Jerk – Heaviest for the Day in 12 min(no failing); if you are new to CrossFit use this time to practice technique.
B. Push Press – Heaviest 5(not looking for a PR)
C. Muscle-Ups – 30 for time(10 min cap)
You may do bar muscle-Ups if you can’t do ring. If you Can’t do either you will choose one of the following:
Choose the one that will take you no longer than 12 min
3 Rounds
15 Chest to Bars or Pull-Ups
15 Ring Dips; you may use a box
once 3 rounds are completed
Max reps on the ring thing x 1

3 Rounds
15 Pull-Ups; you may use a band
Top of the ring hold :20 Sec
Bottom of the ring hold :15 Sec
:30 Sec Hollow Rocks

3 Rounds
15 Ring Rows
Top of the ring push-up hold :20 Sec
Bottom of the Push-up hold :10-15 Sec
:30 Sec Hollow Hold