6am ladies (and Coach TR) always take the best pics! 

WOD:

#top down

With a 12:00 Time Cap:

25 Barbell-Facing Burpees

25 Squat Snatches 95/65lbs (Rx+115/80) **Scale to Hang Squat Clean

25 Barbell-Facing Burpees

In time remaining until the 12:00 cap, establish:

1-Rep High Hang Snatch **Scale to Hang Squat Clean

**BeachFit will do AMRAP 12

25 Burpees

25 Goblet Squats

300m Run or Row

Rest up to 5 minutes, then..

2-4 Sets of 

15/12 Cal Row or Bike

50ft Dumbbell Walking Lunge (DB’s at Side) (50/35lbs) *16 Stationary Alternating Lunges if no room for walkings

15/12 Cal Row or Bike

Rest 1 min

CASHOUT:  

50 GHD Sit-Ups (Scale to Weighted Ab Mat Sit Ups 35/20lbs)

75 Ab Mat Sit Ups

100 Banded Good Mornings

**Cut reps in half if needed