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“Fire Crumbs” – Friday 8/9

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Warm Up:
Squat Therapy
Muscle Up transitions//progressions

WOD
AMRAP 12:
6 Front Squat (70% of best lift) (Unbroken)
3 Strict Muscle-up

Level 2:
AMRAP 12:
6 Front Squat (70% of best lift) (Unbroken)
6 Strict False Grip Ring Pull-up

Level 1:
AMRAP 12:
6 Front Squat (70% of best lift) (Unbroken)
6 Banded Strict Pull-up

Auxiliary:
2 Sets:
:30 in L Hang
10 Strict Toes-to-Bar
10 Strict Pull-ups
20 Pike-ups on a rower