Winter Beach Bums

Pre:
5 min. Band Mobility
2 Rds 50 Double Unders/ 20 KB Swings 16kg/ 7 KB Ovhd Sq. 7 (each side)
10 min. Practice technique Bar Muscle-Ups w/ band and Butterfly Pull-Ups

WOD:
For 20 min.
Odd Minutes-20 KB Snatch @16kg (ten each arm, not full squat snatch)
Even Minutes-5 Front Squat @60kg?? maybe more (Tire barbell Arpoador)

then...
3 400m Runs for time
2 min. rest between each

Post:
5 min. practice gymnastics positions
3 min. Bottom of Squat
2 min. each heel chords barbell smash
2 min. shoulder mobility

Matt B:
Started easy got tough towards end, solid friday
1-1:32
2-1:25
3-1:23