9.19.2019

Weighted Pull-ups (7×3)
Weighted Ring Dips (7×3)

Skill Work
stick work snatch
Metcon (AMRAP – Rounds)
16 min EMOM
1. 4 Power Snatch 40% 4 burpees over the bar
2. 30 Seconds DU
3. 1 Roundy Cindy 5 pull ups, 10 Push Ups, 15 Squats
4. Assault bike 12/10 (rx+) 15/12