Warm-up:
4 Sets:
6 Muscle-Up Ring Rows
6 Strict Hanging Leg Raise, pause @ top and full stop at bottom
12 Goblet Walking Lunges
Strength:
Pause Snatch 2-2-2, 3×2
WOD:
4 Rounds For Time:
15 Pullups
10 Burpee Box Step-Overs w/Dumbbells, moderately heavy
TIMECAP: 10:00