Warm Up

Run
Butt Kicks
Run
High Knees
Run
Ninja Lunges
Run
Duck Walk

Bear Hugs
Arm Circles
Barbell Warm Up

Mobility:
~ Dislocates
~ Hamstring/Adductor
~ Quad/T Spine Smash

Workout

A. Hang Snatch
3-3-3-2-2-2-1-1-1, climbing but NOT to a max

B. EMOM x 15
Min 1: 15/10 Cal Airdyne
Min 2:  5 Hang Squat Snatch
Min 3: 2Rope Climbs
*Aim for under :40 work each minute

C. GOAT work