9-5-2016

Skill A.

4 x
50 unbroken double unders
45 foot unbroken handstand walkif you hit on the double unders restart from 0 and if you fall on the walk go back to the nearest 15 foot mark

Lift

12 minute EMOM
2 Snatch @50%

3 x 3 pause backsquats @80% 2 second pause

1 set of 10 tempo back squats @ 65% (5 seconds down, 5 second pause, 1 second up and then immediately back down)

Skill B

3 sets of 3 weighted strict muscleups work up to the heaviest set of 3use a dumbell

WOD

20 rounds for time
7 chest to bar pullups
5 dumbell snatches @70/50
7 pistol squats