Warm-Up

3 Sets:

3 Inchworms
10 Pineapple Pickers
10 PVC Pass-through Lunges
6 Dynamic Scorpions

Strength/Skill

EMOM for 10 Minutes

Minute 1 – Dips x 5-10 Reps
Minute 2 – C2B Pull-Ups x 5-10 Reps OR Bar Muscle-Ups x 3-5 Reps

WOD

EMOM for 10 Minutes

Minute 1 – Hang Power Snatch x 3 Reps
Minute 2 – Grass Hoppers or Mountain Climbers x 20 Reps

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Sweat Class

Warm up

3 Sets:

2- Multi directional lunges
20 jumping jacks
5 DB deadlifts

WOD

24 min AMRAP:

:30 work/ :30 rest

Deadlifts
Lateral lunges
Push Press
Mountain climbers/ grasshoppers