15 December WOD 

Strength: 9×1 squat snatch(complete your snatch work in 15-18 minutes)

WOD:

5 rounds – Complete AMRAP in 3 minutes of:

-3x ground to overhead (155#/115#)

-6x ring dips

-9x chest to bar pull ups

*Rest 1 minute between each AMRAP.

*courtesy of CFW

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