-Warm Up-


3:00 minute bike/row


Then 


3 rounds 


7 DB snatch 

5 scap pull-ups 

7 DB Burpees 

5 beat swings 

7 DB Up/down to OH 

5 Pull-ups / ring rows 

 -Strength/Skill-

 

Skill Prep for Workout 

 

-WOD-

AmRaP 16

40 Alt. DB Snatch (50/35)|(35/20)

40 Pull-ups

30 DB Burpees

30 C2B Pull-ups

20 Devil Press

20 Bar Muscle Up