4 sets for Quality:
:30 Hollow Rocks
— right into —
:30 Superman Hold
— right into —
:60 Inchworm To Push Up
- Rest 1min btw sets

EMOM 14:
100m Skillmill Run
4-8-12-16-12-8-4 Pull-ups

AMRAP 60, In teams of 3:
Max cal Row + Ski
Or
Max cal Row + AB
Flow: 2 team members work at the same time while 1 is resting
Score: Total Calories

3 Sets:
3 Muscle Snatches @6/10 RPE
- Rest as needed btw sets.

5 sets:
1 Power snatch + 1 BTN Snatch Grip Push Jerk w/ Pause + 1 Power Snatch
- 2sec pause in the catch
- build by feel
- Rest as needed

3 Sets:
3 Hang Muscle Snatches
- By feel
- Rest as needed btw sets

EMOM 10:
5 Power Clean & Jerks @50/35kg
- Pick a weight you can keep unbroken

• Rest 2min

EMOM 10:
10 Squat Jumps
- Fingertips touch the ground each jump

AMRAP 5:
15 KBS (US) 24/16kg
10 Push-ups

Rest 2min

AMRAP 3:
10 KBS (US) 24/16kg
5 Push-ups

5 sets:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
- Start @60% 1RM Snatch and build by feel
- Drop the bar after Hang Snatch
- Rest 2min btw sets

EMOM 10, alt btw:
1: 6 Burpees
2: 8 Barbell Front Rack Lunge Steps (choose weight)