WOD Mon Dec 11

Strength/Skill

Back Squat
On the Minute x 5:
5 Back Squats – 74%

Work

“Four Thirty”

AMRAP 20:
30 Dumbbell Snatches @ 50/35
30 Box Jumps @ 24/20
30/21 Cal Row / 21/15 Cal Bike
30 Toes to Bar / Knee Raises

CompTrain

Ring Muscle-Ups
3 Rounds, Not For Time:
15 TUs / 50 TUs
2 Sets of 25% Max Unbroken Muscle-ups

Pausing Snatch
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level