WOD
AMRAP in 21 minutes:
25 Calorie Row
25 Box Jump Overs (24/20)
25 Deadlifts (185/125)
25 Wall-balls (20/14)
25 Ring Dips
25 Wall-balls
25 Deadlifts
25 Box Jump Overs
25 Calorie Row
Extra
Front Squat: 3 sets of 4 at 90% of 3RM from last week
Snatch Pull + Hang Snatch + Snatch: Work to heavy set with no misses then @ 90% then one set every 60 sec. x 4
Every 30 sec for 10 min:
1 kipping PU + 1 TTB + 1 Bar MU