WARM-UP:

3 Rounds of box jump overs

2 rounds:
:15 Ring support hold
:10 Ring catch hold
5 Ring dips
10 Wall squats
5 Lift hand burpees

3:00 Stretch

SKILL:

2 Rounds

2:00 Box step overs with KBs in hand (24/16)

2 Minute rest between sets

WOD:

Snatch warm up (w/bb)
-Burgner warm up
-10 Snatch balances
-10 BB hip snatches
-10 BB OHS

(12:00)

9-7-5 (5:00)

Power snatch (95/65)
Back rack lunges
Lift hand push ups

2:00 Rest

Repeat