Warmup

400 m Run

3 rds
10 Air Squats
10 Second Isometric Lunge (each side)
10 Banded Pull Aparts
10 PVC pass Throughs

Strength

9 Minute EMOM

1 Power Snatch + 1 OHS in the hole + 1 Hang Snatch

WOD

4 Minute AMRAP

25 C2B pullups
Max Effort Burpees

3 Minute Rest

3 Minute AMRAP

20 Box Jumps (24/20)
Max Effort KBS (53/35)

After Party

*Focus on keeping back on floor

Deadbugs 3×10

Isometric Leg Raises 3×30 seconds

Side Plank 3×20 seconds