7.30.20

Metcon
“Amanda”
9-7-5
Muscle-ups
Squat Snatch @ 135/95

Intermediate “Amanda”
12-9-6
C2B
Ring-Dips
9-7-5
Squat Snatch @ 115/80 

Scaled “Amanda”
21-15-9
Ring Pull-ups/Ring Rows
Box Dips
9-7-5
Squat Snatch @ 75/55

Skill Development
10 min EMOM
O: 10 GHD Sit-ups
E: 10/7 Calorie Row