120 min
WU for 15 min

1.Snatch
A. Suggested snatch warmup
A. Snatch – build to a 1RM
25 30 35 40 45 47.5 50 52.5 (55 x 4 attempts)
Result: 52.5

REST 5 minutes

B. Snatch – 30 reps @ 70% of A for time > 37 kg
Note. This is a squat snatch, NOT power or other variation
Result: 6.49

2.Ring muscle up
A. Ring muscle up – 30 reps for time
Time cap – 15 minutes
Result: 12 muscle ups in 15 minutes
(1 every 80 seconds)

3.Pistols
A. Pistols – max reps per leg in 40 seconds
Note. This is NOT alternating legs, perform as many pistols with right leg in 40 seconds as possible first, rest 20 seconds, THEN perform as many pistols with left leg in 40 seconds as possible.
Result: 14 + 14 = 28

4.Toes to bar
A. Toes to bar (kipping) – 2 x max reps in 40 seconds, rest 40 seconds between sets
Result: 21 + 11 = 32

5.Cool down
A. 5 minute Assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow