GROUP WARM-UP
3 Strict Ring pull ups / pull ups
5 High hang power snatch (bar)
10 Calories Row
3 Ring dips / kipping pull ups
5 hang power below knee snatch (bar)
10 Calories Row

METCON TEST
16 Minute AMRAP
3 Ring muscle-ups (6 chest to bars / pull ups)
7 Power snatch RX 115/80; Master55+ 105/55
20 Calorie Row

ALTERATE METCON
4 Inverted bar rows / ring rows
6 High hang power snatch bar
20 Calories Row

FINISHER
1 set of:
Sled suicide
50 Meter + 100 Meter + 150 Meter 90/50

HAPPY BIRTHDAY (Sunday) TO ALDEN BING, SAM BRACKETT, RACHELLE DERMODY & CHARLIE CLENDENING! 

See you all tonight! 

Girls: Southern Social at 6 PM

Guys: Blue Agave at 6 PM

Everyone meet up: Sean Ryan Pub at 8 PM