WOD:

 1) Snatch: 1 Rep Every 1:00 x 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 5 rounds AQAP:

5 Muscle-ups

5 Overhead Squats 225/155

Rest 10 minutes

4) 3 rounds AQAP:

800m Run

30 Wall Balls 30/20

Rest 10 minutes

5) AQAP:

7 Legless Rope Climbs 15ft

150 Double-unders

14 Paralette Handstand Push-ups

1000m Assault Bike

Paralette HSPU you choose the appropriate deficit and whether you want to kip or go strict.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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