Then complete 3 sets of:
10/side Banded External Rotations + Wall Slides
10 Banded OHS (just a band around a post)
8 Hang Muscle Snatches
400m Run
15 Burpee Box Jumps (24/20)
400m Run
20 Power Snatches (75/55)
Complete 3 sets of:
3-5 Rope Climbs / 6-12 Strict Rope Pulls
5-10 Ring MUs / 6-12 Bar or Ring Dips
18 KB Swings (70/53)
50-100ft HS Walk / 7 Wall Climbs
Rest 4 mins
Build to heavy complex for the day