- Mobility – Lacross Ball along scapula – 5 min
- Warm Up – 3Rds – 20 DU’s / 7 Ring Rows / 7 Hand Release Push Ups – 5 min
- Skill – 5×5 Single Arm DB Power Snatch – 15 min to build to a heavy set of 5 – 15 min
- WOD – 30-20-10 Reps for time of
- Calorie Row
- Dumbbell Push Press
- Anchored Sit Ups
- Finisher – Hollow Hold – 2Rds – 30 on / 30 on – 20 on / 20 off – 10 on / 10 off – Rest 1 minute between rounds
