Move
1) 2 Hang Power Snatches (or Cleans)
EMOM x 10 build to technical load

2) 20 Min AMRAP:

3 Seated Rope Climbs
5 Burpee Box Step-ups
600/500m Bike
1 Min Rest

Train

1) 2 Squat Snatches
EMOM x 10 building to 75%

2) “Sisson”

20 Min AMRAP:
1 Legless Rope Climb @ 15’
5 Burpee Box Get-Overs @ 30/24
200m Run

Stimulus

1) Keep it technical and focus on the deadlift before the extension. Catch as low as you can, no need to add additional squat

2) Each round should take 2-3 minutes max, find a comfortable pace and hang on. For burpee box get-overs, think of a “vault” over the box, hands and feet must touch top of the box. Option to use a bench instead of a box. Option to wear a 20/14lb vest

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Extra Credit

Ring Muscle-ups:
4 x 4-8 reps, no more than one break per set
Rest as needed