Warm up: RUN 800 ( Increasing pace every 200M)

THEN: 3 Roounds
5 yoga push ups
5 DB Snatch
5 OH Squat (PVC)
5 Pull-ups

Workout #1 EMOM 10 – Alternating
7 Front Squats
7 Weighted Strict Ring Dips

Coches note: Front squat to box if mobility doesn’t allow proper front squat, or incorporate Bulgarian split squat. Ring dips can be performed on Dip Bars. Workout must be performed unbroken to be considered as perscribed

Workout #2- 3 rounds for time

Time Cap:20Mins

Run 400M
16 Alternating DB Snatch
10 Pull ups

RPE 7: Short of breath, can only speak in short sentences

Coaches note: This is a classic triplet workout combining monostructual movement (run) with weight lifting (snatch) and gymnastics ( pull up). choose a modification that allows you to finish workout under 20mins time cap.