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AMRAP in 8 min:
10 Alternating DB snatch,
30 Double-unders
Rest 3 min
AMRAP in 8 min:
15 Burpees,
15 Pull-ups,
15 Wall-ball
Rest 3 min
AMRAP in 8 min:
3 Muscle-ups,
6 Box jumps,
9 KB Swings

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6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

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EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift

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Skill: Ring muscle-ups + Every 2 minutes x 10:00 minutes: 1-5 ring muscle-ups or progression 30 skips or double-unders Easy calories AMRAP in 12 minutes:

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