Pre-workout strength

EMOM 5:
1 squat clean 
2 thrusters 
- Build in load. 

Topsy

AMRAP

- RX -
AMRAP 25:
3 ring muscle-ups
8 thrusters (75/115 lb)
17-cal row

- INTERMEDIATE -
AMRAP 25:
3 jumping ring muscle-ups
8 thrusters (55/75 lb)
17-cal row

- BEGINNER -
Every 5:00 for 5 sets:
3 low-ring muscle-up transitions
8 thrusters (35/45 lb)
12-cal row

- MASTERS 55+ - 
AMRAP 25:
3 chest-to-bar pull-ups
8 thrusters (65/95 lb)
17-cal row