Burpees, Hang Squat Snatch and Bar Muscle Ups

CrossFit WOD - IMG_4762 For time: 20 burpees 135-lb./95-lb. hang squat snatches, 20 reps 20 bar muscle-ups 135-lb./95-lb. hang squat snatches, 20 reps 20 burpees

IMG_4766Strength WOD -  12 Minute EMOM      odd: AMRAP Stone Ground to Shoulder      even: Front Rack Walking Lunge for 30 sec. You choose weight for both movements

Comp Squad Extras 1. strength wod 2.Every minute, on the minute, for 15 minutes (15 sets):        3 Ground to Overhead (135/95)        6 Burpees Over the Barbell

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