WOD
[A] For time, using a single dumbbell:
10 Weighted pull-ups
40 Overhead lunges
10 Weighted pull-ups
30 Snatches, alternating arms
10 Weighted pull-ups
20 Overhead squats, 10 each arm
10 Weighted pull-ups
10 Turkish get-ups
10 Weighted pull-ups

Men: 22kg dumbbell
Women: 15kg dumbbell

[COMPETITION TRAINING]
[B] EMOM 12 mins
Snatch x 2

[C] For time:
50 Box Jump Overs, 24″ (20″)

Photo Credit: Wendy Swift

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