WARM UP:
1 Shuttle Run
3 rounds
-5 Baby Squats (not rushed)
-5 Ring Rows
-5 Burpees
20 reps of each Monster Walk:
Left, Right, Forward, Backward
10 PVC Pass through
15 OHSQ w/red band on knees
SKILL:
Every :90 for 12:00 (8 sets)
2 Hang Snatches @ 80% of 1RM Snatch
WOD:
8:00 AMRAP
6 STO ( 135/95 )
8 Burpees
CTC Run
Rest 2:00min
Repeat