21-15-9 reps of:
Chest-to-bar pull-ups
Handstand Push-ups
Ring Dips
Bench Press 135/95
3 Rounds for time of:
50 ft Front Rack Lunge 155/105
100 ft Overhead Carry, 155/105
50 Abmat Sit-ups
AMRAP 6 minutes of:
4 Burpees
2 Ring Muscle-ups
*Rest 5 minutes between workouts
5 minute AMRAP – 9 rounds + 3 thrusters
10 minute AMRAP – 10 rounds + 2 deads
7 minute AMRAP – 10 rounds + 2 snatch