Tuesday, September 29th

PRE: 4-5 rounds, for WEIGHT, of:
8 Dumbbell Strict Presses
8 Dumbbell Step-Ups (same weight as strict press)
7 Hanging Knee Raises/Knees-To-Elbows/Toes-To-Bar

INTERMEDIATE/ADVANCED: Strict Press – 6×5 (Start at 80% and increase if/when possible.)

WOD: AMRAP, in 12 minutes, of:
12 Burpee Box Jumps
100 Meter Run

INTERMEDIATE/ADVANCED: AMRAP, in 12 minutes, of:
6 Handstand Push-Ups
9 Stationary Dips/Ring Dips
12 Toes-To-Bar

EXTRA: 
Drop Snatch Balance – 10×1 (ascending weight)
High Hang Snatch (upper thigh) – 10×1 (start at a weight where the drop snatch ended and ascend in weight)
Snatch – 10×1 (start at a weight where the high hang snatch ended and ascend in weight)