111220 Dumbbell squat snatch, GHD sit-ups, Toes to bar

5/3/1 C3 w4d2 de-load

Buy in:
100' Bear crawl
50' Crab crawl

RRPuP Step 11:
6-5-4-4-3

Strength:
Shoulder Press 5-5-5(40%, 50%, 60%)
60-75-90

Accessory:
Seated DB Press 30# x 15 x 2

Metcon:
Three rounds for time of:
25 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
25 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Time: 19:40

Smoked.