Part 1:
For Time:
500/400 M Row (Or 35/25 Cal Bike)
40 Russian KB Swings (53/35)
30 Box Jump Overs (24/20)
20 Handstand Push Ups
*12 Minute Cap
Part 2:
5 Minute EMOM
2 Hang Snatches
2 Snatches
*Any combination of power or squat. All reps can be from the hang if you want.
1 Minute Rest
5 Minute EMOM
1 Hang Snatch
1 Snatch
*Any combination of power or squat. All reps can be from the hang if you want.