AMRAP 8 MIN

1. WARM UP
A. Mobility WOD


B. Dynamic Warm Up
- 3D DB Lunge Matrix
- 3D DB Hop Matrix

C. Burgener Warm Up

2. BUY IN
A. For quality:
- 10 Negative Muscle Ups
Work your way from a support at the top of the rings down to the hang at the bottom with a false grip.  Try to descend as slow as possible.

3. WOD - AMRAP 8 MIN
- 3 Power Snatch (135/95#)
- 5 HSPU
- 7 Box Jumps (20")

4. CASH OUT
A. 20:10x8 (If you did Squat Test last time)
- SDHP (75/55#), max reps
- Push Press (75/55#), max reps

B.
- Right Side Split, 2 min
- Left Side Split, 2 min
- Middle Split, 2 min
- Pancake Split, 2 min