WARM UP:

6min AMRAP
10 Supine Ring Rows
10 True Push-ups

1. 6 Round - 12min EMOM

Odd: 5 Bench Press

Even: 5RM Pull-up

2. Complete 3 ,5-minute rounds for max reps at each station:

-From 0:00-2:00, run 400 meters then double-unders

-From 2:00-3:00, kettlebell push jerks (12/8kg) (RX+ 16kg KB/10kg DB)

-From 3:00-4:00, pull-ups

-From 4:00-5:00, Kettlebell Clean to Rack Squat (12/8kg) (RX+ 16kg KB/10kg DB)

*Rest 5 minutes between rounds.

*Courtesy CrossFit main site.

Supplemental: Comp Squad

5 rounds, every 3 minutes, perform:
50 calorie row
Max rep burpees over ERG

*Rest 2 minutes between rounds