"'Ryan,' 'Brian,' and the 'Conquering Lion'"

EQUIP: Rings/ M-Up Station, 12” Burpee Target, Rope, Bar (2 loads: 185/135 & 135/95), Box (24/20)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x Strict Pull-Up

*5 x Hand-Release Burpee Pull-Up

*5 x Ring Dip

*5 x Clean & Jerk (working up to WOD weight)

*5 x Back Squat (working up to WOD weight)

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“Ryan”

5 Rounds For Time -

7 Muscle-Up (sub1: Bar M-Up, sub2: 7 x 3 C2B Pull-Up + 4 Ring Dip)

21 Burpee (12 inch jump)

~2 min. rest b/w WODS~

“Brian”

3 Rounds For Time -

5 Rope Climb (15')

25 Back Squat (185/135)

~2 min. rest b/w WODS~

“Conquering Lion” (CrossFit 609)

15 Min AMRAP -

3 Clean & Jerk (135/95)

6 Hand-Release Push-Up

9 Box Jump (24/20)

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