Warm up
External Rotation off Knee
Cuban Press (Db)
Front Raise
Lateral Raise
Banded Pause Squat
Overhead Press w/ Reverse Lunge
Glute Bridge
sets x10-15reps

EMOM 10
Function=
2 Power Snatch+1 OHS

Performance=
1 Power Snatch+1 hang Power + 2 OHS

10 Rounds

3 Pull ups
6 Push Ups
9 Goblet Squats

G= Ring Muscle Ups, HsPU, 70/53 KB
RX= CTB, HsPu, 53/35
L3=44/26
L2=35/18
L1=Ring Rows, Incline Push Ups, Air Squats