Metcon

3 minute AMRAP:
(12/9)* calorie row
12 power snatches (95/65)

Rest 3 minutes

3 minute AMRAP:
(12/9) calorie row
8 power snatches (115/80)

Rest 3 minutes

3 minute AMRAP:
(12/9) calorie row
4 power snatches (135/95)

*12 calories for men, 9 for women

3 rounds:
Max effort, unbroken set of

Muscle-ups
Rest 30 seconds
HSPU
Rest 2 minutes

– Scale muscle-ups to ring rows w/ feet on a box/bench (or the most difficult you can make it)
– Scale HSPU to box assisted HSPU or max effort handstand hold (10 sec = 1 rep)