Warm-up: 3 Rounds of 4 Corners:10 each of Air Squat, Step-ups, V-Sits, Push Press w/ BB. Dynamic Stretch
Strength: 3 Position Squat Snatch (Bottom to Top)
BBWU4S
3 Reps EMOM for 3 min.
2 Reps EMOM for 3 min.
1 Rep EMOM for 4 min.
WOD: TEA PARTY
3 Rounds for Time:
Row 500m
Run 400m
25 HR Push-ups
Icing: Muscle-up progressions.