14′ amrap.
Warm up
2 rounds not for time, 15 reps of:
air squat
scapular pull – ups
push – ups
kip
8′ emom
odd: 10 dumbell squat
even: 10 dumbell snatch
muscle – ups / chest to bar technique
WOD
14′ amrap
1 muscle – up (ladder + 1)
10 box jump over
hang squat snatch @50 kg M / @35 kg F
