1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills
2. STRENGTH
- Intermediate: Snatch, 3-3-3-3 reps
- Advanced: Box Squat, 1RM
3. WOD
3 rounds for time:
- Deadlift, 10 reps
- GHD Situps, 30 reps
4. SKILLS & DRILLS
- Forward Roll, 10 reps
- Backward Roll, 10 reps- Handstand Forward Roll, 10 reps
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