200 Meter Run or 250 Meter Row
8 Hang Power Snatch - 8 Overhead Squats
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Strength/Lift: Barbell Complex
1 - 2 sec pause at Knee Squat Snatch + 2 - High Hang Squat Snatch
12 Mins to build up to a Heavy Single
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Strength/Lift: Back Squat - E2Ms
6/75%, 4/85%, 2/90%, 15/60% x 2 Sets
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WOD: E2Ms x 8
9 Shoulder 2 OH - 65/45 L1, 95/65 L2, 3 Hand Stand Pushups L3
9 Wall Balls - 14/10 L1, 20/14 L2 & L3
6 Cal Bike/Row
No Rest Between Sets
Skip a Round if/when necessary