Warmup
50 Air Squats
2x8 Sotts Press
2x10 Pullups
2x20 sec Ring Holds
Strength
6x 1 Snatch Balance + 3 Overhead Pause Squats
WOD
15 min AMRAP
5 Clean & Jerk (75-85%)
30 Double Unders
REC
3x Max Muscle Ups
or
10 min of Muscle Up transitions
Warmup
50 Air Squats
2x8 Sotts Press
2x10 Pullups
2x20 sec Ring Holds
Strength
6x 1 Snatch Balance + 3 Overhead Pause Squats
WOD
15 min AMRAP
5 Clean & Jerk (75-85%)
30 Double Unders
REC
3x Max Muscle Ups
or
10 min of Muscle Up transitions