Remember, there is only one class at 9AM today

A. Muscle-up Skill Work
1. False Grip
2. Kipping
3. Pull to Chest

Progressions
1. False Grip Ring Rows x 6-10
2. Ring Support :10 sec
3. Transitions on Toenails x 5
4. Transition from L-Sit on the floor x 2

Kipping
1. Back Swing
2. Turn Over + 2 Dips
3. Muscle-Ups x 5

B. “Orpheus”
AMRAP 6
40 Burpees
20 Cleans@95/65
+
Rest 2 Min
+
AMRAP 5
30 Burpees
15 Cleans@135/95
+
Rest 2 min
+
AMRAP 4
20 Burpees
10 Cleans@185/115
+
Rest 2 min
+
AMRAP 3
15 Burpees
8 Cleans@225/135
+
Rest 2 min
+
AMRAP 2
10 Burpees
5 Cleans@250/155

**If you Cannot complete the reps within the given time you will keep the same weight on the bar for the next AMRAP