Strength:

10 min to work up to heavy 1 rep OHS w/ 3 second pause at bottom

WOD:

Liftoff #3

12min AMRAP 25 Pull-ups 50 Cal Row 100 OHS 50 BJ 24/20 25 Pull-ups

 

Comp Rx:

1. Ring Muscle-Ups 3 Rounds, Not For Time: 30/24 Calorie Row 2 Sets of 25% Max Unbroken Muscle-ups

2. Conditioning AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30 Calorie Row 30 Toes to Bar

3. Pausing Snatch  2×2 @ 72% 2×2 @ 76% 2×2 @ 80% One second at knee level

4. Back Squat On the Minute x 5: 5 Back Squats – 74%