Warm-Up

3 Sets:

20 Jumping Jacks
10 Passthrough Lunges
10 Shoulder Taps

Strength/Skill

Every Two Minutes For for 10 Minutes (5 Sets):

Hang Snatch or Hang Power Snatch x 3 Reps

WOD

4 Minute AMRAP:

7 Pull-Ups
7 Burpees
15 Air Squats

Rest 2 Minutes

4 Minute AMRAP:

7 Pull-Ups
7 Burpees
15 Air Squats

Score = Total Reps

__________________________________________________________

Sweat Class

Warm up

3 Sets:

:30 jog
10 banded pulldowns
5 push ups

WOD

EMOM for 20 min. ( 5 sets)

Floor press
DB row
Single unders/ jumping jacks
Toes-to-post

Work effort for 30-40sec.