WARM-UP:
Row 5 min.
3 Rounds of Cindy.
Dynamic Stretch
STRENGTH:
10 min. EMOM of this Squat Complex (OTG)
1 rep of Power Snatch then 1 rep of OH Squat then 3 reps of Back Squat then 2 reps of Front Squat .
Keep the weight manageable so that you can move the bar to each position without dropping it.
Build weight in moderation over the 10 min.
WOD: TRAMPLED
3 rounds for time:
400m. Run
12 OH Squat 95/65
8 Strict Pull-ups
ICING:
Tabata handstand hold / deadhang