2 Rounds
10 Scap Pull Ups
10 pause squats with empty barbell
Then
AMRAP 8 Minutes
6 Empty Bar Hang Squat Cleans
4 Gymnastics Kips (still working on kips, perform 8 ring rows for the next 2 movements)
*add a little weight to your bar during this amrap

Take the next 10 minutes to build to a squat a clean weight at or a little above your working weight. This isnt a strength session, don’t do too many reps, just don’t want you going into this wod cold
*This is wod is designed with a 20 minutes hard cap on it

TMF Benchmark #1
For Time
28 Bar Facing Burpees
28 Pull Ups
7 Squat Cleans 185/125lbs
21 Bar Facing Burpees
21 Chest to Bar Pull Ups
7 Squat Cleans 185/125lbs
14 Bar Facing Burpees
14 Bar Muscle Ups
7 Squat Cleans 185/125lbs
*scaling
-Any pull up scaling starts with ring rows for the pull up movements. If ring rows are what you have right now, then stick with ring rows for pull ups, chest to bars, and muscle ups. If you have pull ups and chest to bars but no muscle ups, stick with chest to bars the last round.
-Weight should be scaled so you can it move as fast singles without thinking about it too much.
Target Score 12-18 minutes
Firebreather, under 10
Coach Sherb from Misfits Athletics got 10:57