Warm Up:
4 Rounds
10 Lunge Twists
10 Dislocates
10 Ring Rows


STRENGTH:
Snatch - 75% x 3 x 1
Weighted ring dips
5 with 30lbs 2 sets
3 with 40lbs 3 sets


METCON:
AMRAP 15 MIN.
5 Shoulder to overhead/135#
10 GHD Situps 
15 Meter walk with 50lb dumbells
RESULTS: 10 Rounds + 5