Friday, December 15 2023

*Prior to 4:00 complete:

3 rounds of:

8 Pull-ups RX+Chest to Bar MRX Ring Rows
8 Power Snatch 95/65 RX+115/75 MRX 75/55

32 Double-unders

Rest Remainder

*Prior to 8:00, complete:

3 rounds of:

6 Chest to Bar RX+ Muscle-Ups (bar or ring) MRX Pull-ups

6 Hang Snatch

6 Over the Bar Burpees

Rest Remainder

At 8min Start:
For Time: (12min cap)

12 Muscle-Ups or 18 Chest to Bar or 24 Pull-ups or 30 Ring Rows

12 Power Snatch
64 Double-unders
12 Hang Snatch

12 Over the Bar Burpees

6 Squat Snatch

*cannot start prior

*Score is last For Time

Core & Guns Development

50 Barbell Curls
50 Over Head Barbell Extensions
25 Plate Hammer Curls
25 Over Head Plate Extensions
50 Dumbbell/Kettlebell Curls (alt arms/25ea)