Warm Up
Dynamic Warm Up, then EMOM 5 mins
3 EB Hang Squat Snatch (start w/ Power Snatch + OHS)
3 Situp to Straddle
3 Kipping Pull Up

MOB
Your Choice

A.
For quality, but at a consistent pace
4/3 Legless Rope Climbs from Seated
4/3 Legless Rope Climbs
3x Up and back HS Walk
Cap: 12 mins

B. Snatch Complex - EMOM 12 mins
1 Snatch (2 sec pause in bottom) + 2 OHS (2 sec pause in bottom)
Increase weight each set

C. EMOM 14 Mins
2 Box Squat
Increase weight each set

D.
Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15 Wall Ball Shots (30/20 lbs)
Minute 3: 20 Double-Unders + 10 Toes-to-Bar

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