Warm-up

Building in intensity, complexity, and weight:

200m Run / 250m Row / 600m Echo Bike
3 Seated Ring Muscle-ups
3 Squat/Power Snatches

Work

“The Amanda Show”

For Time:

1 Mile Run
THEN:
9-7-5:
Ring Muscle-ups / Strict Pull-ups
Squat/Power Snatches @ 135/95

Home/Outdoor

2 Rounds:
800m Run / 4 Minutes Any Machine
9 Snatch Grip Deadlifts
9 Hang Power Snatches