200 Meter Run or 250 Meter Row
10 Hang Squat Snatch - light
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Strength/Lift #1: 1 Snatch
10 Sets @70-90% - EMOM - build up
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Strength/Lift #2: 2 Back Squats
3 Sets @82-92% - E2Ms
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WOD - Part A - 4 Rounds
Back Squat @70% - EMOM
30 Seconds Max Reps
30 Seconds Rest
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Part B - On a 2 min clock - repeat 7 times - no rest between sets
Calorie Row / Ski / Bike - 15 Cal L1, 20 Cal L2, 25 Cal L3
Max Hand to Hand Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3