Warm Up:

-          3 RFQ:

o   10 Hang Squat Snatches w/bar

o   30 Double Unders

-          Mobility:

o   1 Minute Pigeon Pose

o   1 Minute Trap/Tricep Smash

 

Skill: 3 Sets

-          5x Strict Pull Ups

-          5x :15 Top of Ring Dip Hold

 

Metcon: 20 Minute AMRAP

-          30 WBS #20/14

-          20 Box Jump Overs 24/20”

-          10 Power Snatches #115/75