Remember, the first Saturday of the month (which is this Saturday) all guests get free access to either the 9am CrossFit class or the 10am Bloc class.
A1) Muscle up progressions
Ring-row transfer to dip
Those that have muscle-ups should work on strict muscle ups
If skill work isn't your thing...
Rest: 60 seconds
8 Minute E2MOM, alternating minutes of:
B1) 2HPCL + 1 PCL @ 75%
Sets - 4
Rest - 0-30
B2) Ring/bar muscle-ups or 5-10 ring dips as an alternative
Rest: until 3 minutes is up
800m run buy-in
6 PSN 135/95
16 Overhead walking lunges 45/25