WOD
[A] 3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 22kg
Women: 15kg

[COMPETITION TRAINING]
[B] For time:
Run 3klm

[C] AMRAP 9 mins:
2 Rope Climb
10 Ring Dips
15 Box Jumps 24″ (20″)

Photo Credit: Wendy Swift

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