WOD:

#big bird

AMRAP 18:

20 Alternating Dumbbell Snatches (50/35)

20/15 Calorie Bike 

20 Dumbbell Box Step-Ups (24″/20″)  – For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps

20 Pull-ups  (Rx+12 Bar Muscle Ups)

CASHOUT:

1-3 Giant Sets:

5-10 Strict Toes to Bar or (Scale to Weighted Ab Mat Sit Ups)

:15 Second Chin Over Pull-up Bar Hold or (Horizontal Ring Hold)

:30 Second Hollow Hold

:45 Second Overhead Squat Hold  *Build to heaviest load you can do with out breaking