WOD
From Blocks Above Knee, Snatch + OHS: 60/3, 70/2, 75/2, 80/2*3-4sets
For Time (16 min cap):
33-27-21-15-9: Wallballs (20/14)
18-15-12-9-6: Burpees Over Wallball
Extra
FS: Work up to 5RM (try and hit a PR here) then 3×5 @ 80% of 5RM
12 reps – skin the cat on rings
slow and controlled, going only as far as you can in your positions
12 min. – Every 90 sec. w/towel b/n feet
3 H/A kips + 3 Ring MU + 3 Ring dips
*Scale to banded MU if needed
Midline – After:
80 GHD situps