WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Mobility
WIN
SKILL:
3 Rounds (At a walking pace)
:45 Sec. Ring Plank 
8 BB Bent Row
50 Ft. DB Walking Lunges
LIFT:
7 Sets (Every 90 Sec.)
2 Snatch Extensions + 1 Full Snatch
*Build to 80%
WOD:
“DB AMANDA”
For Time: (10 Min. Cap)
9-7-5
Ring Muscle Ups
18-15-10
DB Squat Snatch (50/35) (45/30)
*Sub. Burpee Pull Up for MU accordingly.
FIT
SKILL:
3 Rounds (At a walking pace)
:45 Sec. Ring Plank 
8 BB Bent Row
50 Ft. DB Walking Lunges
*Sub. Ringless Plank accordingly.
LIFT:
Strict Press
3 x 10
*Build
WOD:
AMRAP 10
200 M. Run
20 DB Snatch (50/35) (45/30)
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