A
3 min cardio of choice
then
3 rounds
20 band pull aparts
:30 chest opening over roller or med ball
5 behind the neck wide grip press, bare bar
5 back squats
5 OHS
5 sotts press
(15 min)

B
Work to heavy
1 hang squat snatch + 1 OH squat
(20 min)

C
8 rds
in 1 min:
35 DU
Max Cal Ride
Rest 1 min
(16 min)