Warm-up

2:00 bike, row, ski

3 Sets:

10 PVC pass throughs
:15 HS or plank hold
10 Dynamic scorpions
50′ Skipping high knees

Strength/Skill

Every :90 for 5 sets:

1 High hang snatch + 2 Hang snatch

WOD

EMOM for 15 Minutes (5 sets):

Minute 1|Hang squat clean x 3
Minute 2|Ring row x 8
Minute 3|DB up downs x 8 50/35

-choose a clean weight that can be completed unbroken
-choose a challenging ring row angle, horizontal with a box if possible