WOD

4 Sets (1 Set every 4 minutes)
30’’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
10 Burpee Chest to Bar or Bar Muscle Up
30’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)

* Target time each set: 2:30-3:00
* Time cap each set: 3:30

SWOD

Snatch Pull + High Pull + Snatch:
– (1+1+1) x 5 working sets.
– Build from 60-65% to 80-85% 1RM Snatch

* Rest 60-90 seconds between sets *
* 15 minutes