Warm up:
200m run backwards
Hang on bar for 10-15 sec, 10 Hollows, 20 air squats
2 rounds: 10 KB swings (u choose weight), 10 sit ups

Skill: Ring dips
5 min EMOM
5-6 dips per min
RX: weighted

Strength: 1RM Strict Press
8 min time cap

WOD: Death By Hang Snatch 95/65
Then, with no rest, immediately run 400m.

Mobility: shoulders, quads, pigeon, triceps

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