10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats
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Lift: Press - 1 Rep @ 90%, 1 Rep @ 92.5%, 1 Rep @ 95%
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Skill: Muscle Up Transitions
Jumping into a Ring Dip
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WOD: For time
Randy: 75 Snatch - 75/55
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Superset: 1a. Ring Push Ups - 4 x 8-12 Reps
no rest
1b. Ring Rows - 4 x 8 - 12 Reps
rest 120 seconds
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Extra Credit: 6 x 20 Yards Barbell Carries - fast, moderate weight, rest as needed between efforts