Warm-up
3 Minutes Bike
5 Strict pull-ups
5 Strict T2B
5 High Hang Snatches
3 Minutes Bike
5 Strict pull-ups
5 Strict T2B
5 Mid-Hang Snatches
5 Strict pull-ups
5 Strict T2B
5 Full Snatches
Conditioning/Gymnastics
EMOM10
Odd- 10/8 Calories Bike
Even- 50ft Handstand Walk or best effort
Oly
EMOM16
Odd- 3 Pos Snatch 80-85%
Even- Rest
-Floor, above knee stall, high hang
WOD
3 Rounds
21 Toes to Bar
15 Overhead Squats (155,105)
9 Ring Muscle-ups
Regional- (135,95), 6 Muscle-ups
Open- (115,80), 3 Muscle-ups