Please ensure you sign up for the Crossfit Open Social on Go team up to be involved in the weekly social 

Warm up

Deadlift 5 @ 40%

5 @ 50%

5 @ 60%

after each set 10 banded deadlifts

10 banded glute bridge

3 @ 70%

3 @ 80%

3+ @ 90%

Build on last weeks ring dips

17 min AMRAP

40 burpees

30 snatch

30 Burpees

30 snatch

20 burpee

30 snatch

10 burpees

Amrap snatch