Warm Up
2:00 cardio choice
2 sets
KB halos x 6 reps
hollow hold x 15 seconds
plank shoulder taps x 20 reps


then
1:00 cardio
2 sets
KB windmill x 6/side
30 seconds banded pass thrus while at the bottom of a squat





WOD
Up and Over
For Time
12-9-6
hang power snatch 95/65 75/55
pull ups

immediately into

6-9-12
Overhead squats 95/65 75/55
HSPU or piked box hspu


Strongman work
3 rounds each for time
sled push 25m (to the pylon)
sandbag carry 50m (from the pylon to the fence and back to the pylon)
sled push 25m
*partner up and one work, one rest by round