STRENGTH
Every 2:00, for 10 rounds, complete:
10 Toes-To-Bar
1 Hang Power Snatch
1 Full Power Snatch

Increase in weight throughout. Start light and build. The TTB should be easy, so if you beed to scale back on reps or difficulty of movement, do so.

CONDITIONING
4 rounds, for reps, of:
1st: Max American KB Swings (53/35)
2nd: Max Burpee Box Jumps (24/20)
3rd: Rest

This needs to be ALL-OUT effort to really make it count. Go hard on the first round, and then try not to fall off too much.

BURN (9:30am)
EMOM, for 10:00, complete:
Odd: 15/12 Calorie Row
Even: 60 Double-Unders

Rest 3:00

AMRAP, in 10:00, of:
6 Calorie Bike
6 Sumo Deadlift High Pull (70/53
6 Burpees

Rest 3:00

For time: (10:00 Cap)
100 Alternating DB Snatches (50/35)

EMOM complete 6 Toes-To-Bar or Sit-Ups, starting with Toes-To-Bar or Sit-Ups