11.23

A Snatch pull + Sn from pause @ knee -12 minutes of building here
+
4 minute amrap
10 cal on ski erg
10 double unders
10 ball slams, 30/20#
5 pull ups or CtB or 3 MU
rest 2 minutes
x4 rounds

finisher
plank (elbows) + rotations 10/side x 2 sets
Arch holds x 30 sec. x 2 sets

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Sweat Sesh
40 minute bike
every 10 minutes do 1 heavy TGU + 20 plank roations + 30 sec. heavy farmers walk