WARM UP
1) Mobility / Down & Backs / 10/20 Tabata Bike / 10 Wall Squats / 10 Pistols
2) Barbell Warm up
3) Accessory:  EMOM x 5, 3-5 GHD Sit ups

BARBELL
EMOM x 10
Power Snatch + Overhead Squat + Hang Squat Snatch @ 80% of 1 RM Squat Snatch

BODY-WEIGHT ONLY
Partner / For time / 20 cap
Row 500m while one planks
100 Synchro Air Squats
Run 400m while one holds KB, 70/55/35
75 Synchro Sit ups
Bike 30 Cals while one does Overhead Hold, 45/25/15
50 Synchro Hand Release Push ups

 

WOD
Partner / 20 cap / 1 Works
75 Body Weight Deads
Run 500m
75 3/4 BW Back Squats (take the bar from the floor)
Run 500m
75 1/2 BW Shoulder Press
Run 500m

 

KICKER
For Time:
50 Front Rack Lunges, 75/55/35