Warm Up:Three sets of: Good mornings x 20 reps Air Squats x 20 reps Skipping for height x 20 meters Skipping for distance x 20 meters Backward skipping x 20 meters then...

2 sets of Bat wings x 5 reps pausing for :05 at the top Band pull apart x 10 reps

Skill: push press + push jerk 8:00 EMOM 1 rep push press + 1 rep push jerk

WOD: 15:00 EMOM Min 1: 10 x thrusters 75/55 Min 2: 8 x C2B pull ups Min 3: 8 x burpee box jump overs