Warm Up
2 rounds
1 min ski or row
1 min ab or run
4 inch worm
8 walking lunges + twits
8 wb goblet squats
8 db snatch @light weight

Metcon
Emom 20
1) Ski or row x 45 sec
2) wall ball shots x 8-12 reps
3) Air Bike or run x 45 sec
4) db snatches x 8-12 reps

Accessory Work
3x15 toe up rdl with dumbbells
3x12/12 single arm seated kb press @8-12/12-16kg
rest as needed