Tuesday 140401

Warmup:
10 min shoulder and hips
3 x 10 reps of all movements picking up pace after each set:
pullup/pushup/squat/toes to bar/dip/lunges
20 min on rower

WOD
Snatch EMOM x 10 x 1@ 65%
super set 3 Burpee muscle ups
Rest 2 min

Clean & Jerk x10 x 1 @65%

super set 3 Ring HSPU

WOD:

50 Ring dips

50 Cleans 115/75

50 Ring dips

For time

Finish:

20 min work on what you need to practice

AOD