Warm Up 400m row or bike 2 lengths spiderman lunges + reach 1 length bear walk 1 length crab walk

then... 2 sets - 8reps each pike push ups from a box or floor get ups glute bridges with feet on a box RDL single leg with KB

Mobility: Banded assisted upper anterior chain opener x 1:30 Inchworm + scap push up + press up x 5 reps https://www.youtube.com/watch?v=2MvvWZvBxzk&index=6& 3-5 kip swings or 3-5 ring swings (muscle ups)

Barbell warm up - snatch variation 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses behind the neck 5 Snatch grip stiff-Legged Deadlifts 5 Hang Muscle snatches 5 OHS

WOD Every 3:00 for 21:00 (7sets) 2 Muscle ups or 2 strict pull ups + 2 strict ring dips or 6 ring rows 5 Squat snatch 135/95 115/75 95/65 7 Burpees