WOD:

1) Snatch: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 5 x 1 @ Weight As Deemed Fit

Warm-up as needed. Work through the given percentages then finish off with 5 more Singles and/or attempts at any weight you’d like. Heavier, or lighter, it doesn’t matter. Rest 90 seconds between your lifts.

2) AQAP:

60 Double-unders

20 Shoulder-to-Overhead 225/155

60 Double-unders

15 Muscle-ups

60 Double-unders

1 mile Run

60 Double-unders

Substitution for Muscle-up is 2x the amount in Push-ups or Dips

Extra Work:

3) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk.

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Toes-through-Rings: 75 for time

Keep track of time and total number of sets to complete.

For results post weight of each set of Snatches, and time to complete Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc.

Post Results/Thoughts To Comments