- warmup: External shoulder rotation plus power snatch tech work
- A. Pwer Snatch 1RM (12 min cap)
- B. 8 rounds - 1 min work, 1 min break
- 100 M run then AMRAP with remainder of minute
- AMRAP Ring Muscle Ups (Rx) / modified Bar MU's, C2B pullups
- **shorten the run if not returning inside with at least 25 seconds to work (00:35)
- C. Plank Hold 1 min on, 1 min break
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