Thursday

AMRAP 7

10 x Hanging power snatch (L1 30/20, L2 40/30, L3 50/40)

4 x Ring or bar Muscle Ups (5 x Pull ups + 5 ring dips)

straight into: 

AMRAP 7

12 x OverHead Squats (L1 front squats 30/20, L2 40/30, L3 50/40)
8 x Toes to bar (L1 x 10, L2 x 15, L3 x 20)