5.7.19

Warm Up: Shoulder Prep 4x 7 IYT, 20 arm circles

Skills: 10 min EMOM

Odd: 1 Muscle Snatch, 3 Power Snatch, 5 OH Saquats,

Even: 1 Strict Muscle Up + 3 Muscle ups + 5 Ring Dips

Or 5 Transitions, 7 Ring Dips

WOD: Every 4 Minutes for 3 Rounds 

Run 200m

24 Pistols (alternating)

12 Deadlifts 255/185

Max Hand Release push ups in remaining time

Cool Down: 50 Sit ups

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