Warm up:
3x
20 Russian Twist
15 Jumping Jacks
10 Ring Row
Mobility
Skill:
Bench Press
4×8
Overhead Squat
4×8
WOD
3 Rounds:
7 Power Snatches
7 Burpee over Bar
150 Double Unders
3 Rounds:
7 Power Snatches
100mts Run
Rx 40/30
Sc 30/20
Body Armor
Tabata
Hollow Rocks