WOD:

1) 3 sets of:
500m Row
25 Chest-to-bar Pull-ups
12 Squat Snatch 175/125 – 9 @ 205/145 – 6 @ 245/165
Rest 5 minutes

Scale as needed.

2) AQAP:

21 Thrusters 95/65

12 Muscle-ups

33 Burpee Box Jump Overs 24/20

12 Muscle-ups

21 Thrusters 95/65

Scale as needed.

3) 8 minute AMRAP:

100 Double-unders

50 Toes-to-bar

35 Dumbbell Power Cleans 50/35

Scale as needed.

4) 14 minute EMOTM:

Odd – 1-5 Paralette HSPU + 1-2 Legless Rope Climbs

Even – 100ft Double Kettlebell Overhead Carry

Pick weights/output you can maintain for all 7 sets.

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