Mobility
Strength
Hang Snatch (EMOM for 10min x2 Hang Snatch @ 60%)
Strength
Snatch Pull (6×3 @ 80% 1Rm Snatch )
WOD
“Unarmed Combat”
5 Rounds
10 HSPU
10 Ring Dips
10 Push Ups
200m Run
**No time cap
10 HSPU
10 Ring Dips
10 Push Ups
200m Run
**No time cap
Midline
4 x max time GHD static holds at parallel with hands behind head
Finisher/Recovery
9 Muscle Ups
• Banded Samson Stretch
• Banded Overhead Bully