Warm up
800m run
+
2Rnds of:
10 Push Up
10 TTB
10 Squat
10 Pullup

Stretching ROMWOD

then Burgener Warm UP

Skill Oly
EMOM 10'
3 Squat Snatch (Hang position pause)

Metabolic Conditioning

3 RFT time cap 20'

50 Double Under
40 Wall Ball (10 kg)
30 American KB Swing (24 kg)
20 Box Jump (60 cm)
10 Bar Muscle Up