1) WARM-UP:

Stretch

Mobility: Band Lat 2 x 15 sec, Good Morning with twist x 10

2 Rounds:

10 x OHS

10 x Alt. DB Snatch

2) GYMNASTICS: EMOM 10

HSPU x 2 + 1 x Rope Climb

3) CONDITIONING: 20 sec of work/10 sec of work x 8

Row, Ski or AAB

4) METCON: EMOM 8

3 x Power Snatch @95/65 (Rx+ 135/95, scaled less than or equal to 75/55)

3 x Overhead Squat @95/65 (Rx+ 135/95, scaled less than or equal to 75/55)

6 x Push-ups (Rx+ Hand Release, scaled knees)