Prep
2 sets
Row x 15 sec easy , 15 sec moderate , 15 sec hard
Drop Squats x 15 reps
Split stance Behind the Neck Snatch Grip Press x 5 per leg

Essentials
A.
10min
Every 30 sec alternating
1.1 Hang Squat Snatch from above the knee + Overhead Squat
2.1 Hang Squat Snatch from below the knee + 1 Overhead Squat
*Keep weight light to work on bar speed

B.
3 Sets
Switch Grip Pull Up Hang x 20-30 sec per side
+
Seated Single arm Dumbbell Arnold Press x 5 reps per arm
On the 2:30 min

C.
3 Rounds For time:
Single Unders x 72 reps
Burpee x 12 reps
Slam ball Over shoulder x 8 reps
Burpee Jumping Pull Ups x 6 reps

Fitness
A.
10min
Every 30 sec alternating
1.Hang Squat Snatch from above the knee x 2 rep
2.Hang Squat Snatch from below the knee x 1 rep
*Build in weight so the last 5 reps are done between 75-85%. (There are 20 total reps so it’s the last 2:30min)

B.
3 Sets
Comando strict Pull Up x 2-5 reps per side
+
Seated Single arm Dumbbell Arnold Press x 5 reps per arm
On the 2:30 min

C.
3 Rounds For time:
Double Unders x 72 reps
Burpee x 12 reps
Slam ball Over shoulder x 8 reps 50/35
Bar Muscle Up x 6 reps
RX+: (80/50)(ringing Muscle Ups)