Warmup
Run the Long Block

20 Turkish Getups

Skill
12 Minutes
Muscle Up Progressions

Conditioning
3 Rounds AMRAP:
45 Seconds Work/15 Seconds Transition
Kettlebell Swings
Sandbag Shoulder and Shuttle
Tire Flips
Sledgehammer Strikes
Hurdle Jump/Crawl

Benchmark
“Elizabeth”
21-15-9
Cleans @ 135/95#
Ring Dips