Skills (10min)
Pull ups (kipping and butterfly)
Bar muscle ups
Ring muscle ups
METCON
CrossFit Games Open 13.3
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 double unders
30 ring muscle ups
Option 1
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 double unders
30 bar muscle ups
Option 2
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 single unders
30 chest to bar pull ups
Option 3
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 single unders
30 pull ups or banded pull ups
Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10
Weightlifting
Pendlay rows 3×10
Gymnastics
Ice cream makes 3×5
Core
Weighted back extension 3×10