800 run
Then,
Tabata alternating 3 rounds
Dowel passes
Jumping air squats
Snatch turnover
Hang Squat snatch
Shoulder + lat stretch
(5:00 Warm up complex)
EMOM 10:00
1 Squat Snatch + 1 Hang Squat Snatch
Building every other round
4 Rounds :
(AMRAP 3:00)
20 airsquats
15 Plate ground to overhead (25/15)
10 OH walking lunges (25/15)