3-5 minutes of workout prep
Goblet squats
lateral Goblet squats
Forward wall slides x 10
Hip swing on bars x 10

A.1 Single Arm weighted OH lunge step x 5 per arm x 4 sets
A.2 Kip swings x 10 (reset) Negative Pull up x 5-7 seconds x 4 sets

A.1 BN Snatch Grip Push Press + OHS; 3+2 x 2 sets then 2+1 x 2 sets.. OHS is 22×1 tempo.. focus on OH positioning in the bottom of the squat
A.2 Strict pull up + kipping pull up + High Kipping pull up; 1+1+1 x 4 sets *focus on keeping the same body positioning through each movement
4 sets
18/12 cal row
15 thrusters, 95/65
12 pull ups
rest 2 minutes bt. rounds

*each round is performed at top speed

Cool Down
Doggy pose x 2 minutes
Lizard pose x 1 minute per leg
Cobra to childs pose x 20 / 20 sec. x 2