Warm-up: Run to W. Alabama. Then, 3 Sets: 10x Single arm DB Snatch (5/side), 20m Bear crawl, 7x Burpee.
Strength: EMOM 8:00: 2x Strict Press + 2x Push Press + 2x Push Jerk. (Technique focus – Load should be light and smooth).
Stamina: 4 Rounds, not for time: 100m KB carry, One arm OH, other arm Front rack, switch arms at 50m, 15x Supine ring row, 10x DB Burpee.
WOD: 5 Rounds for Time:
20 / 15 Calories Erg/Bike (rotate each round with a block run)
5 Squat Snatches (95/65) – Must be Squat to be RX’d
5 Overhead Squats (95/65)
10 Slam Balls (30/20)
Cool Down: 4 Sets: Planks 1:00 on/off