WOD:

5 RDS Every 4 minutes: 30 Air Squats 20/15 Cal Row 7 C&J 135/95

Rest remainder of 4 minutes

 

Comp Rx:

1. Hang Squat Snatch Every 1:30 x 5 Sets: Hang Power Snatch Overhead Squat Hang Squat Snatch

then

7 Minutes to Build to Heavy Hang Squat Snatch

2. Overhead Squat 2 Sets of 10

3. Ring Muscle-Ups Alternating On the Minute x 10 Odd: Max Ring Muscle-ups in 40 Seconds Even: 50 Double Unders

4. Conditioning AMRAP 20: 27/21 Calorie Row 21 Chest to Bar Pull-Ups 15 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95)