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Warm Up:
Row 300m
15 KB Swings
10 Knee To Elbow
15 Back Ext
Skill:
2 Rounds
15 Floor Press (heavy as you can)
3 Bar Muscle Ups (or chest to bar pull up practice)
15 Ring Dip or Bar Dip practice (controlled)
WOD:
Festivus workout practice
In a 10 Min time cap:
42-30-18
Sumo Deadlift High Pull (96/65#)
21-15-9
Burpee over Barbell
*complete 42 sumo's then 21 burpees... and so on)
rest 2 min
then...
AMRAP in 10 min of:
20 Alternating DB Snatch (50/35#)
50 Double Unders