Warm-up: Tire jumps, jump rope, linear dynamics

Skill: Ring work (Ring pushups/Ring dips) 3xAMAP superset

Snatch (15 min skill session, working to a beginning 3RM)

Metcon: 10 min AMRAP

12 Push Press

12 Pull-ups

12 Squats

Cool-down: Achilles, shoulders, hamstrings

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