Warm Up
2 Rounds
:30 on/:10 off
Burpees
Good Mornings
Step Ups
Hang Muscle Snatch
Burpee Step Up & Over
Overhead Squat
Strength
EMOM14
Odd- 3 Deadlifts
Even- 3 Seated Box Jumps- add weight if able
WOD
15-12-9
Snatch (135,95)
Burpee Box Jump Over
Level 2- (115,75)
Level 1 – (95,65)
Extra Work
“Ringer 1”
30-20-10
Assault Bike Calories
Toes 2 Rings
Scaled – 21-15-9