Start up
stretch for 4 mins
calves, achilles,

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(25)
down and back
toe walks
heel walks
walking hip opener
10 band pull aparts
10 pvc muscle snatch

Metcon/*Rx(14)
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Keep in mind the standards:

-Full range of motion on squats, hips completely open at the top, and squat below parallel.

-Full lockout on muscle ups, and your feet can not rise above the rings.

-db snatch must be below chin before alternating, and both heads of dumbbell must touch the floor for rep to count.

-keep calm and wod on.

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Variations:
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Finisher
stretch and roll
adult beverages