Strength:
Power Snatch
20min build up to a heavy 1RM
OR practice technique under light load
Metcon:
AMRAP in 10min of:
2 Ring Muscle-ups
4 Overhead Squats (#70/45)
8 Box Jump Overs
Gymnastics:
Skill- Kipping Ring MU
-False Grip & Pull
-Transition
-Ring Dip
Endurance:
AMRAP in 35min of:
35 Plate G2OH (#15/10)
Row 400/300m
35 Plate Thrusters
Row 400/300m