Warm Up
EMOM 6 mins
3 EB Hang Squat Snatch
3 Boot-strapper
Alternate 3 strict TTB / 3 Divebomber Push Up

MOB
Athlete's Choice

A. Front Squat
3x8 @ 70-75%; shoot for a consistent pace

B. Ground to Overhead
For time:
5 Ground to Overhead (205/145 lbs)
10 Ground to Overhead (185/130 lbs)
15 Ground to Overhead (135/95 lbs)
20 Ground to Overhead (95/65 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in the open in past years.

C. HAHA THIS WILL SUCK SO BAD YOU GUYS
Complete as many rounds and reps as possible in 18 minutes of:
Up -  SA Dumbbell Overhead Walking Lunge Steps (50/35 lbs) - Left
30 Double Unders
Back -SA Dumbbell Overhead Walking Lunge Steps (50/35 lbs) - Right
6 Bar Muscle-Ups

D. Nap (for quality)

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