WOD:

#sunny days

AMRAP 15

1 Burpee Ring Muscle Up *Scale to Burpee Chest to Bar Pullup/Pullup or Burpee + DB Bent Over Row

8 Double DB Hang Snatch 50/35s *Scale to 35/25s Double DB Hang Snatch

2 Burpee Ring Muscle Ups

8 Double DB Hang Snatch

3/8, 4/8, 5/8, etc…until 15:00

-If Double DB Hang Snatch is difficult you can also scale to Heavy American Swings

STRENGTH:

#back squat

In 15:00 Complete:

3-3-3-2-2-2-1-1-1

Today is a HEAVY day on the Squats. The triples should be where you start to build and really wake up the CNS. The doubles and singles should be true working sets.

FINISHER:

#jumping bean (10 min cap)

400 Double Unders *Rx+500 **600 Singles

Each break complete 8 Toes to Bar *Rx+10