2016bob8

REGULAR CLASS:
1. AMRAP 3:00
3 Cleans (115/80)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:00
3 Cleans (135/95)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:00
3 Cleans (155/105)
3 Front Squats
3 Push Jerks
*Scale Weight as needed to achieve at least one unbroken round at each weight.

2. Muscle up Practice or Pull-up Practice
Use this as a skill/strength opportunity, and pick a variation appropriate to your skill level
MU:
a) 6×5, 5×4, 4×3 or 3×2 UB MU
b) MU Transitions, Chest to ring Pull-ups, kip swings, etc.
Pull-up
a) 5×5, 4×3, 3×3, etc Strict PU
b) Kipping Practice
c) Pull-up negatives

http://gymnasticswod.com/content/kipping-pull-progression