Warm Up EMOM x 9 mins

1st - 5 Broad Jumps

2nd - 8-10 Band Pull Throughs https://www.youtube.com/watch?v=ZuKowDpVVXM

3rd - Assault Bike 30sec (increase pace each minute from easy to tough)

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Skill: Stamina Squats week 7 Every 2:30 for 6 sets 3 Front squats + 6 back squats @ 70-85% 1RM front squat

WOD 20-16-10 DB snatch alternating sides 50/35 35/20 10 alternating pistols after each round of snatches and 25' Handstand walk *for HS walk sub shoulder taps x 20, pike box shoulder taps x 20 or push up position shoulder taps x 20