Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

8 min EMOM

Max effort “L” hang on rig

10 ring dips

Workout and Endurance:

30-20-10:

Dumbell Snatch, alternating (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

Box step ups with single DB 50/35

Calorie Row

Lift and skill:

Make up a lift and skill you missed this week