4.30.15 WOD

0:00 General Warm-up #2 Ends @ 8:00 Starts @ 10:00 EMOM for 10:00 Gymnasty: Group A ODD: 1-2 Bar/Ring Muscle Ups with a fwd roll EVEN: 10 Muscle or Hang Pwr Snatch, (45/35) Group B ODD: 5 Kipping Pull-ups or 10 Ring Row EVEN: 10 Push Jerks, (45/35#) Group C ODD: 5 Handstand Push-ups EVEN: 10 Muscle or Hang Pwr Snatch, (45/35) Ends @ 20:00 Start @ 25:00 Bench Press – 3 x 10 @ 70-75% (Of 1RM) Superset…, Deadlifts – 3 x 10 @ 225/145# Ends @ 45:00 Arm Pump:) 3 x 21s Superset…, 3 x :45 Plank Hold