Strict Amanda
9-7-5 reps for time of:
Strict ring muscle-ups
Squat snatches

♀ 95 lb
♂ 135 lb

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Scaling:
Today’s workout is a shorter effort and twist on the benchmark workout Amanda. This variation highlights the gymnastics element of the workout and challenges your skill set. Don’t let the lower volume fool you — this workout packs a punch. The load of the barbell should allow you to complete the set of 9 in 1:30 or less.

If you have strict muscle-ups, but you are limited by the volume, consider reducing the reps to 5-4-3 or 3-2-1. If you do not yet have a strict ring muscle-up, perform low-ring muscle-up transitions. You can increase or decrease the difficulty of these by moving your feet forward or backward of the rings.

Intermediate option:
3-2-1 reps for time of:
Strict ring muscle-ups
9-7-5
Squat snatches

♀ 65 lb
♂ 95 lb

Beginner option:
9-7-5 reps for time of:
Low-ring muscle-up transitions
Hang power snatch + overhead squat

♀ 35 lb
♂ 45 lb

Resources:
The Strict Muscle-Up
The Snatch

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Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.