Prep
2 Sets
Run x 30 sec
Snatch Grip Can Opener x 10 reps
Row x 30 sec
Squat Twist and reach x 10 reps
Bike x 30 sec
Pausing at Bottom (3 sec) OHS x 5 reps

Essentials:
A.
3 Sets
(Hang Power Snatch + Overhead Squat) x 6,5,4 unbroken complexes
Build in weight
On the 3 min marks

B.
4 Sets
Rower Pike x 10 reps
Elevator Bench Dips x 6-10 reps
On the 2 min mark

C.
10 rounds For time:
Dumbbell Bench Pull Over x 5 heavy reps
Incline Push Up x 7 reps
Wall Ball x 9 reps

Fitness:
A.
3 Sets
Touch and Go Squat Snatch + Overhead Squat x 6/6, 5/5, 4/4
Build in weight
On the 3 min marks

B.
4 Sets
Rower Pike x 10 reps
Elevator Dips x 3-6 reps
On the 2 min mark

C.
10 rounds For time:
Strict Pull Up x 5/3 reps
Push Up x 7 reps
Wall Ball x 9 reps 20-10ft / 14-9ft
RX+: only if they have 12 or more unbroken strict pull ups; wear a weight vest