WOD
Warm-Up
Bands Upper/Lower
2 Sets
15/12 cal Row
5 Dive Bomber Push-ups
20 Shoulder Taps
10 Jumping Squats
Snatch Warmup/Progression
Strength
50/3, 60/3, 70/3, 75/3, 80/2 reps for 4 sets
Conditioning
MetCon
For Time:
800/1,000m row
30 HR Push-ups/Rx+ 20 Handstand PU
600/750m row
20 HRPU / 15 HSPU
400/500m row
10 HRPU / 10 HSPU