10:00 muscle up practice- work on transition from the ground from last week. Along with that, this week incorporate using a band to help with faster transition. Band should be underneath butt, arms straight, feet off the ground. Use the band to help propel your hips towards the rings to work on pulling the rings to the correct place (coaches will demonstrate)

Power snatch, build to a tough single in 12:00


AMRAP in 7:00

5 power snatches @ 60-70% of B

8 Toes to bar

200m run