A) 400m Run/Lunge Warm Up/Burgener

3 sets
5 Plyo Push Up
5 Parallette Pass Thrus
3/8 Strict HSPU

B) Strict Press
65%x5
75%x5
85%x5+

Or 5×5
(1RM+5lbs x.9=TM)

C) EMOM for 9 min
5 Snatch 65%: Rds 1-3
3 Snatch 75%: Rds 4-6
1 Snatch 85% : Rds 7-9
Rest 2 Min
3 Attempts for Load
4 Minute Cap

D) OSCF WOD

E) Bent Over Rows/ Pendly Row
4 sets X 8 Reps