Open mobility

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

A: Snatch pull doubles 5x2, focus on extension @40-50%

B: Tempo power snatch + OHS + tempo squat snatch 6x1 @60%

C: Squat snatch up to heavy

500 Cal for time

EMOM x 40
1) 8-14cal bike
2) 8-14cal row
3) 8-14cal ski
4) rest

Target hr zone 2

EMOM 12

Minute 1 : 30 Shoulder Taps
Minute 2 : 10 Double Dumbbell Push-Press
Minute 3 : 30 X-Jumps
Minute 4 : 20 Sit-ups

1000m row
Thruster x50
Pull up x30

Open mobility

WOD:
"Jackie"

25 min AMRAP

15 Air Squats
12 Push Ups
12 Burpees
15 Cal Assault Bike
500m Row

Score is reps
1m ROW = 1 Rep

1) C2 Ski, cal
2) DL*10
3) C2 Bike, cal
4) Push jerk *10