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Warmup: Complete the following:

1 min row

1 min squat therapy 

1 min row

1 min L-Sit holds

1 min row

1 min jump rope

1 min row

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Buy-in: 15 minutes Muscle Up Practice & Progressions

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Strength: Snatch 3x4, 4x3, 3x2, 5x1

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WOD: OTMx20 minutes of

ODD Minutes - 3 Power Snatches @ 75% of Max working weight

EVEN Minutes - 7 Toes to Bar

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Sellout: For Time

20 Thrusters 135/95#

10 Burpees

15 Shoulder to OH 135/95#

10 burpees

10 HSPU's

10 Burpees

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Endurance: Meet at ECC @ 6 am 

10 Rounds For Time

5 Pullups

10 Box Jumps

15 Wall Balls

Run Around the Building

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