WOD 12/05/16

A1: Row: 90 Seconds
@80-90% Sustainable Pace Damper 8/5

A2: 3 RFQ of:
1 Top Down 3 Position Snatch
3 Ring Dip
5 Pull Up
Strict if possible for Dip and Pull Up.

B: Power Clean + Power Jerk – 4/4/4  @ 75-80% 

% of 1RM; Rest as needed between sets.

C: Ring Muscle-ups – 10 Minutes 

Strict or  Kipping

Take 10 Minutes and do 1 of the following.
1-Practice
2- 30 for time
3- Ladder Up or Down
4- EMOM
5- 10 Minute AMRAP

D: 10 Minute AMRAP of:
5 Power Clean + Power Jerk (135/95)
5 C2B Pull Up
@80-90% Sustainable Pace