20122010

AM

Warmup

750m row
10x false grip ring rows
10x situps

10min Deadhang muscle up attempts

4 rounds

3 Ring pullups
6 Ring dips
3 Negative Muscle ups

For 5 min

30 sec back bridge
30 sec German Hang

PM

Snatch 1x4 @ 75% (110)
Snatch Pulls 3x3 @ 95% (140)
Snatch Deadlift 3x3 @ 110% (160)
Front Squat 3x3 @ 75% (162) + 3 box jumps

Metcon

12 min AMRAP

5x 275lb Deadlift
10x HSPU
250m row

4 rnds + 1 deadlift