Warm up: 50 DUs (2 mins of practice), 2 inch worms, 5 good mornings.
2 rounds: 5 dips, 10 squats, 7 hollows

Skill: L-Sits/Supermans
Alternating Tabata for 3 mins

Strength: Back Squat 14 mins
2x4 @65%
3x3 @75%
3x2 @85%
1x1 @95%

WOD A: 5 min EMOM
Hang Snatch - 5 reps per min 95/65 (50% snatch)

Rest 3 mins

WOD B: Buy In: 400m Run
21-15-9
Shoulder to Overhead 95/65
Box Jumps 24/20
Cash Out: 400m row

(half can start with row, and other half can end with row if necessary)

Mobility: quads, hamstrings, shoulders, inch worms

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