Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
1 round of the following:
ARE squat x3x2
Bottoms up walk to press x3/side
BW split squat x10/side
Double under x30

FITNESS-
A.  DB bulgarian split squat x 4/side x 4 sets, rest 45-60 sec. bt. legs
B.  OHS @ 22×1 x 3 x 3*go to technical failure here.. don’t sacrifice form for depth
+
20 minutes on the clock – top of every 5 minutes perform the following as a 3 minute amrap the following:
2 wall climbs
10 cal on AB
30 double unders

PERFORMANCE-
A.  Snatch x 1 reps x 4-5 sets *building
B.  OHS @ 22×1 x 3 x 3
+
20 minutes on the clock – top of every 5 minutes perform the following as a 3 minute amrap the following:
4 strict HSPU
8 pull ups
30 double unders

finisher:
side plank hold x 30 sec. per side x 2 sets per side