WARM UP
1) Mobility / Down & Backs / Tabata Bike / Sled Push / Tire Flips
2) Barbell Warm up: PVC pass thru’s, palms up OHS, Sotts Press, Russian Baby Makers
3) Accessory: Rope Climbs – EMOM x 5, 2 rope climbs
BARBELL
Power Snatch + Overhead Squat + Hang Squat Snatch
EMOM x 10 @ 60% of 1 RM Squat Snatch
BODY-WEIGHT ONLY
For time / 18 cap
50 Reverse Hypers
50 Hollow Rocks
40 Ring Rows
40 Toes to Post
30 Push ups
30 Burpees
20 Cal Row
20 Cal Bike
WOD
For Time / 15 cap
Run 800m
30 Squat Clean 115/80 | 95/65
50 T2B
KICKER
AMRAP 2: Barbell Back Squat Jumps, 45/35/15