Warm up
3 rounds
10 lunges
10 hand release push-ups
10 cal row
Strength
EMOM for 7 min
1 Power snatch + 1 hang power snatch (build across)
Met-con
20 min AMRAP
400 meter run
40 air squats
30 ab mat sit ups
20 push ups
10 pull ups
Skill work
7x3 strict ring dips
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