5 tng Power snatch (70kg)

Deadlift 5 3 +1 +1 +1

10 rounds for time of:
10 broad jumps
10 sit ups
10 walking lunges
10 box jumps (24/20)
200m sprint (100m forward/100 backward)

*This is a chipper workout. If you are novice, shoot for 7 rounds instead of 10. Timecap should be set for 30 minutes.

**Credit goes to Ultimate Crossfit for the bones of this workout. It has been modified for the purposes of GarageFit NC.

3 rounds for time of:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 95 lb.

Shoulder press 4-4-2-2-2

Find the max deficit HSPU height.

1. 5 power snatch 30kg
2. 10 wallball mot plate
3. 5 DB thrusters 2x 15kg
4. 10 KB-swing 24kg

3X15 Thrusters Unbroken (45-45-45)
3X15 T2B Unbroken - subbed V-ups
3X15 Ring Dips Unbroken - subbed box dips

4 x 8

Ring complex FQ
5 sets
1. 2 strict ring pullup
2. 2 strict muscleup
3. 2 strict dips(Dips are transitioned from part 2 to dips so you do 2 strict muscleup and finish with 2 dips)
FQ
1. Ring push ups 5x10 BW
2. Hollow rock 0:20s x 5
3. Arch rock 0:20s x5