3 Position Snatch – 1 Set every 90 Sec x 7 Sets
—Stay between 65-70%. Floor + Below Knee + Above Knee
2:30 Min AMRAP x 5 Sets
6 Bar Muscle-ups or 8 Burpees + 8 Ring Rows (Rx+ = 8 Bar MU)
7 Dball Over Shoulder 125/80#
*Max Cals on Assault Bike
—Rest 90 Seconds between Rounds
WOD Notes: Goal is to have at least 30-45 Sec on the bike each round. Score = total cals. Dball should feel fairly light to where you can go through the reps quick. Try to give 95% effort on the bike!