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*