Warm Up
Dynamic, then EMOM 6 Mins
-3 EB OHS
-3 Sit up to straddle
-3 Divebomber/Ring Row (alternate)

MOB
Band pass throughs, runner's lunge hip stretch, foam roll everything

A. Snatchy Snatch Snatch
-E2M02M for 16 mins
-Squat Snatch + 2 OHS
-Add weight each round

B. Explosive Tempo Front Squat
-5x3 @ 75%-80% straight sets @30X2
-15 mins to complete

C. WOD 1
  AMRAP 8 mins
  -8 Squat Snatch (95/65)
  -10 Bar Facing Burpee
  -16 Toes to Bar
  
D. Quick Ab-cessory
   - Superset
   -3 Skin the Cat
   -3x20 GHD Sit Up
   -60 sec rest in between sets

E. WOD 2
 
 Two Rounds for time
    40 Cal Row
    30 Russian KB Swing (70/53)
    20 C2B Pull Up
    10 Deficit HSPU (3/2")
 

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