200 yard run
30 PVC pass throughs
banded shoulder stretch

burgner warm up w/pvc
with overhead squats

over head squat complex

12 min EMOM
1 snatch
2 OHS
will add weight as you go.

work up to as heavy as possible

Metcon (Time)

21-15-9-15-21
squat snatch
toes to bar
Rx 95/55
S1 75/45