Main – CrossFit

DB SNATCH/PU (No Measure)

EMOM 6

10 ALT DB SNATCH 40/20
5 PULL-UP/JUMPING PU

Metcon (AMRAP – Rounds and Reps)

20 min:

5 HSPU
7 C2B pull-ups
10 alt DB snatch 50/30

Metcon (12 Rounds for reps)

EMOM 12

odd – 5-10 unbroken strict ring dips
even – 3 OH pause squats 95/65

*5 sec in the hole each rep*