4 Minute Machine of Choice,
performed as :50 moderate pace, :10 HARD
Then
4 Rounds
8 Empty Bar Power Snatch
8 Kip Swings
8 Ring Rows

Pulling skill work
3 Rounds (if you are not to bar muscle up work yet, spend this time practicing the kip)
5 jumping into bar kips, as singles
3 Kips + Knees up/Press down
then
EMOM 3 Minutes 1-3 Bar Muscle Ups or Kipping Pull Ups

“19.4” (12 minutes cap including break)
Score is time. Add 1 second for every rep that is not completed

For total time:

3 rounds of:
10 snatches 95/65lbs
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes
Scaled: 65/45lb snatch and chin-over-bar pull ups instead of bar muscle ups

Chandler Smith & Max Bragg: 8:40
Caroline Conners: 9:30


Competitor Extra:
You can hit this one outside to stay out of class way. Don’t let your bar roll away

2013 Regional Individual Event 5
21-15-9
Deadlift 315/205lbs
Box Jump 30/24″