Level 1

On a 9min Clock

3 Rounds of

12 Ring Rows

12 DB Snatch

Then

2 Rounds of

7 OHS

7 Burpees over the Bar

Then

AMRAP Jumping Muscle ups

Level 2

On a 9min Clock

3 Rounds of

4 Pull ups

12 DB Snatch 30/20

Then

2 Rounds of

10 OHS #45/33

10 Burpees over the Bar

Then

AMRAP Jumping Muscle ups

Level 3

On a 9min Clock

3 Rounds of

12 Pull Ups

12 DB Snatch 40/25

Then

2 Rounds of

10 OHS 65/42

10 Burpees over the Bar

Then

AMRAP Jumping Muscle ups

Level 4 Rx

On a 9min Clock

3 Rounds of

12 Pull Ups

12 DB Snatch 50/35

Then

2 Rounds of

10 OHS 75/53

10 Burpees over the Bar

Then

AMRAP Muscle ups

Motivation

 

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Strength

Pull ups, 3 Sets

OR

Pull up Progression

THEN

Every :90s x 8

Pos 1 Snatch + H. Snatch 2+1

*Build For Quality

Mobility:50 PVC pass in a row while in a 3rd world squat