Skill:

A: 7×1 Muscle Up Negative 10 count Down

B: 7×1 Pull Up Negative 10 count Down

C: 7×1 Ring Dip Negative.

 

WOD:  15 minutes AMRAP:

dumbbell squat snatches, 5 reps, left arm

dumbbell squat snatches, 5 reps, right arm 

use heaviest dumbbell possible

50 double-unders

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