Buy In: 22 burpees. Run the Southern Star loop. Tabata downdog progression. 10 reps band ohs, band good morning, band shoulder press (one arm at a time,stand on the band). Mobilize as needed.

Barbell hang snatch 5 sets of 3 progressive loading

Rotate every 30 seconds for 10 minutes: 3 Hang Power Snatches,  3 Calories row, 5 toes to bar, 3 dips

rest 3 minutes then:

Rotate every minute for 10 minutes:  Run 200 meters, (scale by shortening the run), 15 KB swings (44/70)