Skill
Pick the version that is your weakest link
3:00 AMRAP of:
:10 top support hold
:05 bottom support hold
1 strict ring dip
Warmup
Spend 10:00 warming up your stone shoulder, box jumps, and dumbbell snatches
CrossFit Workout
2:00 amrap/2:00 off for 8 total rounds
A 40 DU+10 alternating dumbbell snatches 35/25
B 3 stone shoulder 115/75+max row calories
rx+50/35
Cooldown
3:00 of nasal breathing
Accesory Work
5×10 pistol switches
25m bearhug carry in between sets (stone/sandbag/dball)