Warmup
Row 500m
3 Rounds
Sit 45 sec in your squat
Dead Hang 20 sec
10 HSPU
WOD
6x2 Squat Snatch
*Pause 5 sec in the bottoms
WOD
20 min EMOM
Min 1: Row 30 sec for Cal
Min 2: 3 Snatch (70-80% 1RM)
REC
Alternate min with a partner
6 min EMOM
1 min Weighted Plank Hold