Warm Up:

  • 7 Muscle-up Transitions from the floor.
  • 7 Muscle Snatch Pvc/ Barbell
  • 7 Overhead Lunges PVC/Barbell
  • 7 V-ups

WOD
For Time:
9-7-5
Ring Muscle Ups
Squat Snatch (135/95#)

*Use Power Snatch + Overhead Squat as a substitution if needed.

Level 2:
27-21-15
Ring Pull-ups
9-7-5
Squat Snatch 95/65#

Level 1:
18-14-10
Ring row
Jumping ring dip
Power Snatch 45/35

Accessory

AMRAP 7
10 Weighted Sit-ups
10 DB Side Bends / Side