PART 1:

• 1RM Weighted Ring Dip
  
  *Score = Heaviest Load

OR

• Max L-Sit Hold
  
  *Score = Max Time

PART 2:
AMRAP 13:

• 3 Strict Ring Dips
• 30 Double Unders
• 3 Dumbbell Snatches (22.5/15)
• 3 Strict Ring Dips
• 30 Double Unders
• 6 Dumbbell Snatches (22.5/15)
• 3 Strict Ring Dips
• 30 Double Unders
• 9 Dumbbell Snatches (22.5/15)
• …
  [Add 3 Dumbbell Reps Per Round]
  
  [Kilos = ]
  
  *Score = Total Rounds + Reps
  
  Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders into the next Round. . . their score would be 5+13.

COOLDOWN

MOBILITY

• 1:00 Lay and Pray

AFTER CLASS

3-3-2-2-1-1:

• Snatch

3 Sets:

• 10 Barbell Good Mornings
• 10 Strict Toes to Bar