1 min/side Hip + Knee External Rotation on floor
Then 2 sets of:
8 Prone PVC Shoulder Extension + 8 Behind The Neck Press
8/side OH BB Split Squats T30X1
5/side DB Squat Snatch
60 Power Clean & Jerks (155/105)
EMOM perform 2-9 C2B Pull Ups (choose a number you can complete unbroken each round)
60 Power Snatches (115/80)
EMOM perform 6-9 T2B (choose a number you can complete unbroken each round)
AQAP complete 3 rounds of:
30/20 Cal Assault Bike
5/side OH BB Lunges (185/125)
Rest 3 mins
or
AQAP complete 3 rounds of:
400m Run
10 Ring MUs / Bar MUs (or jumping)
100 Air Squats