Part 1: Single leg
A. Two arm OH DB walking lunge; 50 feet x2; rest as needed
B. Single arm DB OH walking lunge; 50 feet x2; rest as needed
C1. Single DB box step up 50/35#; 12 alt'ing reps x2; rest as needed
C2. Barbell walking lunge 95/65# (set 1 front rack, set 2 OH); 50 feet x2; rest as needed
Part 2: 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 65/95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 95/135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 135/185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 155/225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 175/245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 185/265 lb.
*If all reps are completed, time cap extends by 4 minutes.
Part 3: Gymnastics
D1. False grip Passive hang; 30 seconds x2-3; rest as needed
D2. DB hang clean and split jerk; 10 alt'ing reps x2-3; rest as needed
D3. Strict ring dip; amrap unbroken with full turnout at the top x2-3; rest as needed
D4. L-sit on DB's; accumulate 30 sec x2-3; rest as needed
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