Warm up
6 mile Assault bike+5x:15/45
Mobilize
A.
Guy/girl partners 10 min AMRAP
Synchro everything
10 synchro burpee box jump overs
15 synchro axle bar power snatch 75/55
10 synchro burpee box jump overs
25 synchro axle bar power snatch 75/55
10 synchro burpee box jump overs
35 synchro axle bar power snatch 75/55
AMRAP ring muscle ups one athlete working at a time.
B.
10-8-6-4-2
Touch and go Full snatch
C. Build to a heavy 2 back squats+1 behind the neck jerk
D. 10 sets of 10/7 kipping ring dips
E. Class