Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8 decline push ups
8 bent over row
10 v-ups

hi hang snatch 3x2(7)
power snatch + squat snatch complex- work up(12)

Fitcamp
800m run
30 rev burpees
30 ground to overhead
30 oh walking lunge
800 rope slams(team)

Metcon
Amrap 9(ladder)
3,6,9,12,15 etc.....
snatch 75/55
toe to bar/toe to pole

Metcon-comp 9(ladder)
3,6,9,12,15 etc.....
snatch 105/75
bar muscle up

Finisher
50 wood chops
30 w raise
30 halo