Mobilize, then:
CS activation
20 banded monster walks
20 banded lateral walks (each)
10 banded air squats
A.
Emom for 6 minutes (3 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 3-4 reps
Interval 2 – Swinging Knees-To-Bar x 3 reps
B.
Three rounds of:
10 Snatches (95/65 lbs)
12 Bar-Facing Burpees
Then, rest 3 minutes before continuing with:
Three rounds of:
10 Bar Muscle-Ups (scale to pull-ups)
12 Bar-Facing Burpees
Time Cap: 16:00 min
C.
3 sets: 20 steps of death march w/dumbbells