September 21

1. Hang Power Snatch 10 reps, rest 90 sec x3 155/105

2. 3 rnds
    5 front squat 275/185 (bar taken from the ground)
    2 legless rope climbs 15 ft. You can use legs on the decent.
    then after the 3 rounds right into
    100 kb swings 55/35
    100 double unders

3. 30 ring dips rest 3 min x3

4. Sprint 20 yards, touch both hands and both feet past the 20 yard marker, then sprint back. Rest 30 sec x 10.