Mobilize, then:
3 sets of:
10 pass-thrus in ohs (pvc)
5 box jumps
:20 side plank (each)
A.) 3×3 snatch balance (light)
Emom 10
1 hang snatch + 1 snatch
* build as you go
B.) 3 rounds for time:
20/15 cal bike
12 burpee box jump overs
15 C2B pull-ups
* rest 2 minutes, then:
35 dumbbell thrusters 50/35
C.) 3 sets:
12 straight arm banded pull downs
12 weighted hip extensions on ghd