Warm-up:
200m Run then 3rds of:
6 Single Arm Overhead Dumbbell Walking Lunges (each arm)
6 Ring Row @2111
4 Push-up to Spiderman

Strength:
1a) Bench Press 3×5 @60/65/70%
1b) Deadlift 3×5 @60/65/70%

Granite Games Qualifier Workout #3
12min Cap

As Rx
3 Rounds for time
12 Chest to Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)

Tie Break Time Recorded, Immediately followed by…

3 Rounds for time
12 Bar Muscle Ups
12 Alt. Dumbbell Snatches (50lb/35lb)

Intermediate
3 Rounds for time
12 Chin Over Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)

Tie Break Time Recorded, Immediately followed by…

3 Rounds for time
8 Chest To Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)

Scaled
3 Rounds for time
12 Jumping Pull-ups
12 Alt. Dumbbell Snatches (35lb/20lb)

Tie Break Time Recorded, Immediately followed by…

3 Rounds for time
8 Chin Over Bar Pull-ups
12 Alt. Dumbbell Snatches (35lb/20lb)