Warm Up:3 rounds
10 prone dislocates
5 yoga push ups
3 sit to stand rope climb
15 hollow body rocks
8 strict hanging knee raise

Barbell complex (warm up):2 rounds
3 hang muscle snatches
3 OH squats
3 snatch balance
3 hang snatch

Workout #1: EMOM 20

1 Snatch (squat, power , and hang)

Workout #2: EMOM 16 ( on the minute )

2 rope climbs>>> 3 strict pull ups
40′ HS walk >>>>> 5 wall walks>>> 80ft bear crawl w/DBS
6 strict HSPU>>> Negatives>> inverted push up
8 strict toes to bar>>> strict hanging knee raise>> v-ups

RPE 6-7