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