WOD:

3 RDS 800m Run 30 WB 20/14 20 DL 225/155

Accessory: “Durante Core”

Comp Rx:

1. 3-Position Squat Snatch On the 1:30 x 5 Sets: 1 Set @ 60% 1 Set @ 65% 3 Sets @ 70%

2. Pause Overhead Squat 3 Sets of 3 Pause Overhead Squats (75%) *After each set, 30% Max Ring Muscle-ups

3. Conditioning AMRAP 5: 30 x 10 Meter Shuttle Run Buy-In AMRAP in time remaining: 3 Squat Snatches (115/80) 6 Barbell-Facing Burpees

rest 5 minutes

AMRAP 5: 30 x 10 Meter Shuttle Run Buy-In AMRAP in time remaining: 3 Squat Snatches (115/80) 6 Barbell-Facing Burpees