Monday, January 8th 2018

20 mins to complete 3 rounds for QUALITY of:
15 sec ring support hold
15 sec ring dip hold
10 basic ring swing towel drill
3 reps of 3 kip swings + 1 hip to rings
3 muscle up singles

Open workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45  pound Snatch, 30 reps
30 Burpees
135/95  pound Snatch, 30 reps
20 Burpees
165/100  pound Snatch, 30 reps
10 burpees
210/120  pound Snatch, as many reps as possible