Warm-up: 2 Rounds
10 Pass Thru’s
1 min Spider-Man plank hold
15 Ball Slams
10 Scorpion (5 each side)
15 Ball Russian Twists

Metcon: 30 min EMOM

Min 1: 30 sec Power Snatch (75/55)
Min 2: 30 sec WB Cleans
Min 3: 30 sec Assault Bike
Min 4: 30 sec Box Jump (24/20)
Min 5: 100m run
Min 6: rest

-advanced options:
Power Snatch (95/65)
5 Ring MU in place of WB cleans