Part A: Weighted pull -ups 5x6 at As heavy as you can + 2 AMRAP at BW.
Part B: Ring dips - 5x6 at 60% + 2 AMRAP at BW.
Part C: 90 seconds on 45 seconds off X 8 rounds of 2 x Gym width suicide, touch every line
AMRAP KB Hang snatch 24/16
Part A: Weighted pull -ups 5x6 at As heavy as you can + 2 AMRAP at BW.
Part B: Ring dips - 5x6 at 60% + 2 AMRAP at BW.
Part C: 90 seconds on 45 seconds off X 8 rounds of 2 x Gym width suicide, touch every line
AMRAP KB Hang snatch 24/16
A: On the 2 minutes, clean and jerk at increasing loads until you find your max.
B: Test your 3RM Back squats