Warm Up:  EMOM:

1. Run 200m 

2. Row 

3. Bike  40-60 rpm 

4. Jump Rope 

5. Step Ups 

Skill:  Snatch and overhead squat work
Performance:  
1 Round for time: 
20 Burpee over bar
30 Hang power snatches  (75/55)
40 overhead squats (75/55) 
50/35 cal bike

After completion spend 5 minutes working up to heavy single on Deadlift

Fitness: rest until the 5 min mark
5 Min
- 400m Run
- 30 Jump Rope
- 20 Rope Slam
- 10 Ring Row 

5 Min 
- 400m Ski
- :30 Plank
- 20 Plank Taps
- 10 Burpee

5 Min 
-400m Row
-20 Ball Slams
-1 Round of 7 Second Levels

 
5 Min 
40 Jumping Jack 
:30 Wall Sit 
20 Cal Bike 
10 Wall Bal