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STUDIO CITY
SKILL
Spend 15 minutes practicing Butterfly Pull Ups - drills on the kip and rhythm of stringing them together

WOD - not for time
[Amanda Prep]
9 Power Snatch + Overhead Squat (135/95)
3-5 Muscle Ups -or- 9 Ring Dips
7 Hang Squat Snatch (135/95)
3-5 Muscle Ups -or- 9 Ring Dips
5 Squat Snatch (135/95)
3-5 Muscle Ups -or- 9 Ring Dips

ACCESSORY
Strict Pull Ups Mixed Grip
7 - 6 - 5 - 4 - 4
15 sec Handstand Hold between sets


HERMOSA BEACH
STRENGTH
EMOM for 7 minutes
4 Squat Snatch @ 70-72.5%

WOD
Complete 2 Rounds as fast as possible, rest 2 minutes then repeat

400 meter Run
15 Pull Ups
10 Burpees
40 Double Unders

Record Slowest time

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