Warm-up:

200m Run

Arm/Leg Swings

200m Bike

30 Banded Good Mornings

20 Glute Bridges

12 OHS with Barbell

Weightlifting:

10 Minute EMOM-- 5 Snatches

Metcon:

30 Minute Time Cap:

"Deck of Cards":

Hearts- Goblet Squats

Diamonds- Burpees

Spades- KB Swings

Clubs- Sit-ups