Warm Up

200 meter Run
200 meter Row
Then
2 Rounds
10 Alternating Dead Bugs
10 Romanian Deadlifts 45/30
10 Jumping Air Squats
10 Dive Bombers

Workout of the Day

For Time

21-15-9 reps of
Hang Power Snatch 95/65

After each round complete
400 meter Run

21-15-9 reps of
Burpees to target 6”

After each round complete
1 Legless Rope Ascent

21-15-9 reps of
Wall Ball Shots

After each round complete
500 meter Row