30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener
This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...
BUY IN
Snatch Pull
6 x 3 reps touch and go - AHAP
SKILL
Standard for burpee over the bar
WOD
10 minute AMRAP
6 squat snatch 95/65
12 burpees over the bar
CASH OUT
4 sets max reps unbroken strict pull ups
Rest 2-3 minutes between attempts
MOBILITY
Hamstrings
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