WARM UP

Weighted Strict Pull Ups, build to a heavy set of 3

“Amanda”

For time, 10 min time cap

• 9 Ring Muscle Ups
• 9 Squat Snatches 135/95 Scaled 95/65
• 7 Ring Muscle Ups
• 7 Squat Snatches 135/95 Scaled 95/65
• 5 Ring Muscle Ups
• 5 Squat Snatches 135/95 Scaled 95/65

***Additional Work***

Snatch Complex (BEFORE)

EMOM15

• 1 Snatch Pull
• 1 Squat Snatch

*start at 60% of 1RM and build based on feel

Power Play

5 rounds of AMRAP 2

• 15 burpee box jump overs 24″/20
• Max Wallballs 20/14
• 2 min rest

Shuttle Runs

5 rounds of 18 shuttle runs with 1:1 rest ratio between sets