STRENGTH
5 rounds of:
10 Back Rack Lunges/Leg
5-7 L-Sit Pull-Ups/Strict Pull-Ups/2-3 Pull-Up Negatives

CONDITIONING
“Amanda”
9-7-5 reps, for time, of:
Ring Muscle-Up
Squat Snatch (135/95)

-OR-

15-12-9 reps, for time, of:
Bar Muscle-Ups
Power Snatch (115/80)

-OR-

21-15-9 reps, for time, of:
C2B Pull-Ups
Hang Power Snatches (95/65)

Mix and match the options to fit your ability and goals.