Burpees, Hang Squat Snatch and Bar Muscle Ups

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CrossFit WOD – IMG_4762

For time:
20 burpees
135-lb./95-lb. hang squat snatches, 20 reps
20 bar muscle-ups
135-lb./95-lb. hang squat snatches, 20 reps
20 burpees

IMG_4766Strength WOD – 
12 Minute EMOM
     odd: AMRAP Stone Ground to Shoulder
     even: Front Rack Walking Lunge for 30 sec.
You choose weight for both movements

Comp Squad Extras
1. strength wod
2.Every minute, on the minute, for 15 minutes (15 sets):
       3 Ground to Overhead (135/95)
       6 Burpees Over the Barbell

IMG_4758 IMG_4684 IMG_4690 IMG_4749 IMG_4755

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