CROSSFIT

 Strength:

Eccentric Pull-ups (3×5) 6 second count from top to bottom of pull-up.

Eccentric Ring Dips (3×5) 6 second count from top to bottom of Dip.

Metcon:

15 minute Amrap of …

3 Muscle Ups or 9 Chest-to-bar Pull-ups,

6 Complex: Power clean + R leg lunge + L leg lunge (65/95),

12 Sit-ups.

ON-RAMP

Skills:

Parrallette Pass Throughs, Hang Snatch, Box Jumps.

Metcon:

4 Rounds for time…

4 Parrallette Pass Throughs,

6 Hang Snatch,

12 Box Jumps.