Sweaty Friday

Warm-up
300m run
2x
10 goblet squats
10 swings
10 ring rows

2min partner split stretch
2min partner shoulder stretch

Clean + Jerk
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Weightlifting
5min warm up
7x 1 clean pull + 1 power clean + 1 clean + 2 jerks
*rest 1:30min between sets
* work up in weight as needed
7×1 55kg

Metcon
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
I finished 12 muscle ups.

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