September 9th Workout of the day: 

Every Minute on the Minute for 12 Minutes

Power Snatch + Snatch + Overhead Squat

*Add weight each minute until failure, then drop down 10# and complete the work

then…

Complete as many rounds as Possible in 20 Minutes

7 Muscle-ups

Run 400 meters

Post rounds completed

If you cannot do Muscle ups sub 3 Pull Ups + 3 Ring Dips