Find your 1 Rep Max:
Squat Snatch @ 135/95
Hang Power Snatch, ride it down as deep as good technique will allow before standing up.
Same movement in the wod @ 60-70% of the 1RM weight, work with a coach.
Muscle Ups = 14 Ring Rows + 14 Pushups
Muscle Ups = assisted with a band
** or, 14 chest 2 bar pullups/14 hand release pushups
It was great to see so many people get their first double unders today!!!