Fitness 

A.  EMOM – 8 Mins 

5 x Deadlifts (TNG Optional) 

B.  12 Min AMRAP 

50 x Double-unders or (30 Sec DU attempts) 

20 x Russian Swings 

10 x Ring Rows 

2 Min Rest 

2 Min AMRAP 

HR Push-ups

Performance 

A.  EMOM – 8 Mins 

5 x TNG Power Snatches @ 95lb/65lb (TNG Optional) 

B.  12 Min AMRAP 

50 x Double-unders or (30 Sec DU attempts) 

5 x G2O 135lb/95lb 

10 x Pull-ups 

2 Min Rest 

2 Min AMRAP 

HR Push-ups 

Sport 

A.  EMOM – 8 Mins 

5 x TNG Power Snatches @ 135lb/95lb 

B.  12 Min AMRAP 

50 x Double-unders 

5 x G2O @ 185lb/115lb 

5/3 x Muscle-ups 

2 Min Rest 

2 Min AMRAP 

Ring-dips 

-Post results under comments