Warm-up:

200m Run then 3rds of:

2 Wall Walk

4 Behind the Neck Snatch Grip Strict Press

6 Overhead Squat

Strength:

Shoulder Press 3×3

Workout of the Day:

3rds for time

36 Dobule-unders

12 Chest to Bar Pull-ups

6 Hang Squat Snatch

Rx 115/75

Rx+ 135/95

Finish:

3 sets

Supinated Grip Bent Over Barbell Row x 8 @2111

Standing Dumbbell French Press x 10

Seated Compression Pikes x 12 into 45sec Hollow Hold