500m run or row, then:
Burgener Warm up (2 rounds with dowel + 2 rounds with bar)
(25:00)
A) EMOM 10:00
3 Power Snatch building to AHAP with good technique (Not TNGO)
Rest 2-3 minutes
B) EMOM 10:00
5 Overhead squats from rack building to AHAP with good technique
Tabata Roll-out with bar or rings (on toes or knees)