Main - WOD
500m row 2 rounds: 10 PVC pass throughs 10 PVC sotts press 10 OHS w/bar 10 snatch balance w/bar then accumulate 3 minutes in a plank hold.
10 minutes to practice HSPU. If you have them mastered add a deficit and do 3 OTM for 5 mins.
Hang Power Snatch (Establish a heavy hang power snatch.)
Metcon (AMRAP - Reps)
4X3min AMRAP: 10 snatch 95/65 8 HSPU 1:00 rest between AMRAPs