Warm-up

2:00 / 1:00 / 0:30 each @ increasing pace

1) Bike
2) Row
+
Build to workout weight for DB snatches and OH walking lunges
* between sets practice wall walks + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
EMOM 8
1) 6-8 DB snatches + 2 wall walks
2) 4-6 Toes-to-bars + shuttle runs in remaining time
3) Single arm OH lunge (same distance each hand)
4) 12/8 (cal) Row + Burpees over the rower in the remaining time