Warm-up

Barbell Warm up 45#/35#
1 Round:
10 Power Snatches
10 Hanging Squat Cleans
10 Military Presses

Warm Up

3 rounds for quality
250m row
40 double unders
20 air squats
20 lunges(10 each leg)
10 GHD Sit-ups
10 Russian Twists 35#/25#

Metcon (Weight)

30 Min EMOM Every 2 minutes
5 weighted Pull-ups
10 Push ups
15 Air Squats
15 Banded leg curls *red band or * blue band

Last Round *try to go through as many rounds as possible.