THURSDAY 9 November 2023

Warm-up
AMRAP 7
10 Bend + now
10 Ring Rows

10s Rope Hang

10 Alt DB Hang Snatch

10 KB Deadlift

10 KB Swing

Then

Deadlift warmup (3 sets minimum)

Workout

4 Rounds for Time
16 Alt DB Snatch (22.5/15)
8 Deadlift (100/70)

4 Bar Muscle-ups

2 Rope Climbs