STRENGTH

Three Position Squat Snatch
5 x 2

1 rep = 1 from floor, 1 from hang, 1 from high hang unbroken

GHD Sit Up

4 x 8-12 reps

CONDITIONING

Every 2 Min for 14 Min
1 Bar Muscle Up
3 Thrusters (115/75)
5 Toes to Bar
7 Push Ups
19 Double Unders

Complete as E2MOM as long as possible. Move to AMRAP if missing time frame.

CORE/MOBILITY

1 Min Twisted Cross

1 Min DownwarD Dog

WORKOUT OF THE DAY