GROUP WARM-UP
2 rounds
5 Beat swings on rings or bar
2 Muscle ups or 4 chest-to-bar pull ups
3 Handstand push-ups on rings or ground (scale = dumbbell strict press)
5 High hang squat clean (empty bar)

METCON
5 rounds for time:
3/2 RX+ Ring muscle-ups (RX/Master55+ 6 chest to bar pull-ups)
4/3 RX+ Ring handstand push-ups RX/Master55+ (7 handstand push ups) (scale = 7 dumbbell strict press)
5 Squat cleans RX+ 185/125; RX 135/95; Master55+ 125/65

ALTERNATE METCON
5 rounds for time:
4 Bar or ring rows
5 push-ups to a box
6 sandbag squats

STRENGTH DEVELOPMENT
5 Minute EMOM of:
5 Dumbbell front delt raise
5 Dumbbell lateral delt raise
5 Dumbbell rear delt raise

MIDLINE
3 sets of:
100ft Sandbag carry
50ft Suitcase carry, right
50ft Suitcase carry, left

Part of the crew at the Santa 1-miler.