First rep can be a Squat Clean into a Thruster (Cluster)
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Advanced ONLY! 5 Min ARMAP - Ring Muscle Ups
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WOD: 4 Min AMRAP @ 80% effort
10 Box Jumps 30/24 Rx+, 24/20 Rx
10 Perfectly Vertical KB Swings 70/53 Rx+, 53/35 Rx
rest 4 Mins
4 Min AMRAP @ 90% effort 7 Push Press 135/95 Rx+, 95/65 Rx
7 C2B Pull Ups Rx+, 7 Pull Ups Rx
rest 4 Mins
4 Min AMRAP @ 100% effort
10 Thrusters 115/75 Rx+, 75/45 Rx
7 Burpees
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Extra Credit: 1 Mile Run @ 80%