![Samantha D.](http://www.crossfitprogression.com/wp-content/uploads/2015/10/12115724_10205448635236840_2794676849376222019_n.jpg)
All Levels:
A.) BS / FS Heavy Single
Work up to the heaviest Squat
you performed this week
Function:
B.) 20 min AMRAP
10 Dbl KB Swing
10 Dbl KB Push Press
400 m run
Perform/RX:
B.) 20 min AMRAP
1-2 Muscle Ups
5 Hang Power Cleans (185/115)
5 STO (185/115)
400 m run
Compete:
B.) 20 min AMRAP
5 Hang Power Cleans (225/135)
5 STO (225/135)
5 Muscle ups
400 m run