CrossFit Workout 1/11/19 Saturday

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)