10.15.14

Fitness
5:00 @ 85%
5 pull-ups
10 push-ups
10 box step-ups @ 24/20
rest 2:00
5:00 @ 85%
10 hindu push-ups
14 alternating lunges
20 double unders
rest 2:00
5:00 @ 85%
row 500/400
wall balls w/ time remaining @ 20/14

Performance
A.EMOM X 6
1 snatch + 1 power snatch-drop all reps-start @ ~ 60% and build each set
B. snatch balance X 3 X 3; rest 90 seconds-light and fast w/ 2 second hold @ bottom
C1. front squat @ 20X0 X 4-5 X 3; rest 45 seconds
C2. 1-4 muscle-ups X 3; rest 90 seconds
D. 1-4 muscle-ups X 2; rest 60 seconds
*no mus=4-5 strict pull-ups & 4-5 strict ring dips