Warm-up

 

Tabata alternating for 8 rounds:

Handstand Hold

Dip Support Hold

 

Mobility

 

T-Spine Roll

Banded Overhead Distraction/External rotation

 

WOD A)

 

15 mins to build to a heavy 1 rep Power Snatch

 

WOD B)

 

15 min AMRAP:

5 Muscle Ups (10 Pullups + 10 Dips or Close Grip Pushups)

15 Power Snatch 95/65lb

50/40/30 Double Unders (advanced/intermediate/beginner – 100 singles)