(20 minute Running Clock)

Workout 3: 'Modified Mandy'
4 Rounds: (8min Cap)
7 Bar Muscle Ups
7 Squat Snatch

***2min Rest (8-10mins) then straight into WOD 4***

Workout 4: 'Runga/Up'

1 Rep Snatch (squat or power)
And (Separately)
2 Rep 'touch & go' Clean (squat or power) - (10min Cap)

Int: 7 BMU or 14 C2B / Sca: 7 C2B or 14 Pull Ups.
Beg, M55 & M60+: 7 Toe HR Push Ups or 14 Knee HR Push Ups
(14 Rep Exercise options = 7 Reps for scoring)