January 11, 2016

A) 3 rounds not for time:

30 sec of alternating 5 sec. dip support and 5 second bottom of dip hold

60 second nose to wall Handstand hold

10 Toes to bar
B) E2MOM for 16 minutes:

Set 1-4: Power Snatch x 1

Set 5-8: Snatch pull + Snatch
C) 3 rounds for time:

7 Shoulder to Overhead 185/115 lbs

14 Bar facing Burpees

21 Chest to bar pull ups

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