Hang Power Snatch 3-3-3-3-3 @ 65% of 1RM
(keep all sets the same weight bar does not touch the ground)
Run 800 m
3 rounds for time:
Adv: 5 ring muscle ups
Int: sub 15 pull ups and 15 ring dips
Beg: sub ring rows and banded dips x 15
20 push press
Adv:135/95
Int:95/65
Beg:65/45
30 ghd sit ups (sub butterfly sit ups)
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