Three sets of:
Bar Muscle-Up Stomps x 5 reps
Bar Muscle-Up x 3 reps
Rest as needed
B.
Five sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes
Build in weight over the course of the five sets
C.
As many rounds and reps as possible in 10 minutes:
Wall Ball Shots x 12 reps
Power Snatch x 10 reps
Row for Calories x 10/8 calories
30/20 lbs to 10/9′ target; 95/65 lbs
D.
Three-Four sets of:
Stationary Dips x 8-10 reps @ 2111
Rest 60 seconds
Elevated Ring Rows x 6-8 reps @ 2111
Rest 60 seconds