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

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