Warm-up
3 rounds
30s bike
30s rest
30s burpees
30s rest
Oly
EMOM12
Snatch 1 Rep @75%
Minute 1- High Hang
Minute 2- Mid Hang
Minute 3- Floor
Strength
20 Rep Back Squat @60%+10lb
WOD
Amanda
9-7-5 Muscle-ups
Squat Snatch (135,95)
Open- (115,75)
If you do not have muscle-ups, substitute 1 STRICT chest to bar pull-up, and 1 deep ring Dip for each muscle-up
Conditioning
40/30 Cal Bike
40 Burpees
40/30 Cal Bike