A. 9min EMOM
1- 20sec Weighed Hang (rtg: 15sec/side Single Arm Hang)
2- 20/side Side Star Plank
3- 45sec AMRAP Band Face Pulls

B. 3 sets with a partner or 1:1 work:rest @ 80, 85, 90%:
Each partner cycle through: 100, 200, 300, 400, 500m Row
2min rest after 500m

C. 4 sets @ 90%:
12 HEAVY KBS @ 32/24
15/12 Cal AB
1:1 Work:Rest

S+S
A. Hang Snatch.OHS
5 x 1.1 @ 70-85%

B. Snatch
3 x 1 @ 88-90%

C. Accessory Template