1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

5 x Strict Ring Pull-ups (Beginner: Ring Rows, Intermediate: Pull-ups, strict or kipping)

5 x Strict Ring Dips (Beginner: Bench Dips, Intermediate: Kipping or banded Ring dips)

5 x Hang Clean & Jerks @empty barbell

3) MetCon: Scaled “Lyla”

For Time:

10 x Bar Muscle-ups

10 x Clean & Jerks @155/105

9 x Bar Muscle-ups

9 x Clean & Jerks @155/105

8 x Bar Muscle-ups

8 x Clean & Jerks @155/105

…down to 1 each

Beginner: Ring Rows and Bench Dips, 95/65

Intermediate: Pull-ups and Dips, 135/95

Advanced: as is

Sport: Ring and Body Weight Clean & Jerks (this is the actual version)