Warm-up
T-Spine Mobility
Goblet Squat x10
Sot Press 3×10 (Increase load each set)
Strength
Snatch Pull + Hang Squat Snatch + Squat Snatch (6×2)
Every 2 Minutes
Metcon
AMRAP 9
30 Wall Balls (20/14)
20 Ring Dips
10 Toes to Bar
Rx+
Weighted Vest (20/10)