Monday 4 December

A. Gymnastics Pulling + Weightlifting
EMOM x 14min
Odd = 1-5 Unbroken Ring Muscle-Ups –or– 3-7 Strict Pull-Ups + 3-7 Strict Dips
Even = Power Snatch + Overhead Squat + Squat Snatch
*Band as needed on the Strict Pull-Ups*
*Build up on the Snatch Complex each round*

B. AMRAP 20
30 Power Snatches  75/55  (RX+  95/65)
30 Box Jumps  24″/20″  (RX+  30″/24″)
30/21 Calorie Row  (RX+  21/15 Calorie Assault Bike)
30 Toes-to-Bar

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