WARM UP
1) Mobility / Down & Backs
2) Barbell Warm-up
3) Accessory: Spend 5 minutes before moving into barwork / Handstand work (kick ups, holds, toggles, walking, descents, push-ups, pirouettes)
BARBELL
Snatch, EMOM x 10 – 1@80%
BODY-WEIGHT ONLY
For time / 14 cap
100 Air Squats
80 Sit ups
60 Cal Row
40 Burpees
20 Ring Rows
WOD
For time / 9 cap
21 cals Bike
21 Right Arm DB Thrusters, 50/35/20
21 Left Arm DB Thrusters, 50/35/20
21 Pull-ups
KICKER
3 mins – AMRAP American KBS, 55/35/25