Main – CrossFit

DB SNATCH/PU (No Measure)

EMOM 6

10 ALT DB SNATCH 40/20
5 PULL-UP/JUMPING PU

Shoulder Press (4*12(use KB or DB))

Ring Dips (3*max)

superset with ring rows

Ring Rows (3 * max)

elevate feet(games prep)

reverse flys (3*12)

snatch grip shrug (3*15)

games prep

Metcon (Time)

10-8-6-4-2

landmines 45/25
*2 rope climb after each RD*