WOD:

1) Snatch:

2 minutes Max Reps @ 60%

3 minutes Rest

3 minutes Max Reps @ 70%

3 minutes Rest

4 minutes Max Reps @ 80%

3 minutes Rest

5 minutes Max Reps @ 90%

All reps are full Squat.

2) AQAP:

50 Pull-ups

20 Bar Facing Burpees

21 Thrusters 95/65

40 Bar Facing Burpees

21 Thruters 95/65

20 Bar Facing Burpees

50 Pull-ups

Rest as needed.

3a) 3 rounds AQAP:

7 Power Cleans 225/155

7 Deficit Handstand Push-ups 8/6″

Directly Into…

3b) 7 rounds AQAP:

1 Legless Rope Climb 15ft

500m Assault Bike

Rest as needed.

4) Banded Ring Dips: 7 sets of 3

Rest 90-120 seconds between sets. Max band tension.

5) Bar Muscle-up Negatives: 7 sets of 3

Rest 90-120 seconds between sets. Lower as slow as possible.

6) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE