Warm Up
Mobility as needed and then
2-3 sets of
15/12 calories of running or rowing
6 tempo ring rows
4 inch worm + push up
4+4 squat strech
8 air squats
then some movement prep for all movement/skill prep: dont matter which part you start

WOD 1
3 sets for quality
6+6 db snatch
rest 15-30s
6-12 kipping hspu
rest 15-30s
6+6 single arm db oh lunge walk steps @rx db
rest 2-3 min bwn sets

WOD 2
3 sets for quality
30-50m Sandbag carrying (bear hug) @55-68/35-45kg
rest 15-30sec
6-12 sandbag bear hug squats @55-68/35-45kg
rest 15-30sec
2-3 rope climbs / 20m hand over hand sled pull / 4-6 lower rope climbs
rest 2-3 min