Warm Up
9 min EMOM
Min 1 - Row 200m
Min 2 - 3 EB Hang Squat Snatch
Min 3 - 10 Pull Ups

MOB
Foam roll everything
PVC Pass Throughs - slow down at point of tension

Skills
EMOM 12 mins, alternating
1 - 4/3 Muscle Ups (Sub pull ups + dips)
2 - HS Walk Across Gym (Sub 40 sec hold)
3 - 15 Clapping Push Ups

WOD
AMRAP 22 mins
Short Lap
10 Burpees
15 Alt KB Snatch (53/35)
20 Pull Ups
25 Sit Ups
 

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