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A. Muscle Snatch + Hang Power Snatch + OHS – 1+1+1 x 5, by feel, Pause 10 sec at the bottom of the OHS. Refer back to 10.30.15 for guidance.
B. WOD Choices:
“Alpha”
HSPU – MAx Strict + Kipping
Rest :60 sec
20 Burpees
15 Muscle-ups(Bar If You Can’t Do Rings)
20 Burpees
Rest 2 Min
STO – 30@115/80
Rest :60 Sec
Row 1000 Meters TT

“Bravo”
HSPU – Accumulate 20 Reps With Feet or Knees on a Box(3 Min Cap)
Rest :60 Sec
20 Burpees
6 Rope Climbs
20 Burpees
Rest 2 Min
STO – 30@95/65
Rest :60 sec
Row 1000 Meters

“Charlie”
Wall Climb – 10 Reps(3 Min Cap)
Rest :60 Sec
For Time:
20 Burpees
30 Pull-ups
20 Burpees
Rest 2 Min
STO – 30@75/55
Rest :60 Sec
Row 1000 Meters

“Delta”
Handstand Hold – Accumulate as Much Time as Possible in 3 min
Rest :60 Sec
15 Burpees
30 Ring Rows
15 Burpees
Rest 2 Min
STO – 30@65/45
Rest :60 sec
Row 1000 Meters