1) Snatch Balance 10 x 2, work up to a heavy 2 by set 5 and hold steady for the remaining
2) Back Squat 5 x 2 (92)
3) Muscle-up transitions/banded strict muscle-ups Dudes go on high bar
4) EMOM for 10 minutes:
Even: 3 rope climbs
Odd: Snatch these should be full and try and hit 4-6 unbroken reps. Play around with the weight
5) 5 Rounds for time:
50 yard Prowler push (365/225)
15 C2B
5 Front Squats (245/160)- From Rack
15 Burpees
500m Row
-attempt to run from prowler to gym, gym to prowler
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