WARM UP: 300m Row 2X: 10 Lunge to instep 10 Squats 10 Weighted plate GM (25/15) 10 Plate Thursters 10 Hollow Body Rocks 10 Superman lifts SKILL: 8:00 EMOM ODD: 12 Power snatches EVEN: 3-5 Strict weighted pull ups WOD: 500m Row Time Trial (3:00 Cap) (rest 5:00) Right into 3 Rounds: 10 DB Hang