Warm-up:
200m run then 3rds of:
6 Glute Bridge @1114
6 Push-up to Spiderman
6 OHS

Strength:
Every 2:30min
Back Squat
5@60%, 3@70%, 2@80%, 1@90%, 1@95%, 1@103%

WOD:
EMOM x 12

1) 6 Alternating KB Snatch

2) 6 Front Rack BB Step-up

3) 6 Parallette Pass Thrus