Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
OR
Metcon
Amanda (Time)
1 Round for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
OR
Metcon
Two sets for max reps:
2 Minutes of Burpees
2 Minutes of Alternating Single-Arm Dumbbell Snatches
2 Minutes of Air Squats
2 Minutes of Dumbbell Renegade Rows (L Row + Push up + Right Row + Push Up=1)
2 Minutes of Rest