Warm-up
Roll legs and low back
Lat slides (wall)
Kipping drills
beat swings
Pull ups
Chest to bars
Metcon prep
DB snatch -6
Rupee box jump overs x3
Pull up variation x1-3
Metcon (Time)
Buy in- 150ft sled backpedal
Immediately into
30 DB/KB Snatch
20 Burpee box jump overs
10 Chest to bar/pull ups
5 rounds