Today we get to celebrate a belated birthday for Coach Meranda F.! In honor of such a momentous occasion, we are challenging ourselves to complex gymnastics and weightlifting movements as she is a student and teacher of both disciplines. Important to note that Meranda loves high-fives and hugs so be sure to give her one or the other as we celebrate her birthday today!

Move

20 Minute AMRAP:

4 Wall-Walks
6 DB Snatches
8 Jumping Chest-To-Bar Pull-ups
10 Push-ups
1 Minute Rest

Train

“Mer-Amanda”

Buy-in: 50’ HS Walk

9-7-7-5
Squat Snatches @ 135/95
Ring Muscle-ups
Handstand Push-ups

Cash-out: 50’ HS Walk

Stimulus

Select movements that allow you to keep moving. HS walks can be done in 5’ sections (or kick up close to a wall and take small “steps”), maximum of 2 minutes. Rounds of snatches, muscle-ups, and push-ups should not take longer than 5 minutes on average. 28 minute cap