Snatch 10reps to the limits of your movement, 16min AMRAP 5/2 Muscle Ups, 10 OHS 61/43kg, 15 Target Burpees, In 4mins 10RM Snatch

Beginner 6am, 9:30am

(A) Individually in 16mins AMRAP-10 OHS 40/30kg, 15 Burpees

or 

(A) In teams of 2 in 16min AMRAP-15 OHS 40/30kg, 20 Burpees 

(B) Individually in 4mins from A AMRAP C2Bar Pullups 

Intermediate 6am, 9:30am

(A) Individually in 16mins AMRAP-10 OHS 50/35kg, 15 Lateral Burpees Over Bar

or 

(A) In teams of 2 in 16min AMRAP-15 OHS 50/35kg, 20 Lateral Burpees Over Bar

(B) Individually in 4mins from A AMRAP Muscle Ups 

Advanced 6am & 9:30am &

(A) Snatch-Work 10 reps at a time to the limits of your movement

(B) Individually in 16mins AMRAP-5/2 Muscle Ups, 10 OHS 61/43kg, 15 Target Burpees to Rings

(C) Individually in 4mins from B find a 10RM Snatch

Coaches Tips- (A) You can mix it up, high hang, hang full. (B) Rings will be set at fingertips and a bit for muscle ups, you need to 2 hand touch one of the rings for burpees. (D) No dumping between reps. It can be power or full, from high hang, hang or full or mix it up.