Warm-up:

15 Banded face-pull and press

3 rounds:

3 Arch/hollow swings + 3 butterfly pull-ups + 3 C2B butterfly

HS walk 25 feet, or 30 sec Chin/toes HS hold

WL:

1) 7x1 Hang Snatch

Strength:

2) BS EMOM for 12 minutes, 3, 4, 4 reps, adding weight every wave (3, 4, 4 is 1 wave), starting at 70%, finishing around 80-85%.

Conditioning:

3) 20 minute AMRAP:

400m run

25 Kipping HSPU or Push-press

Extra work:

1) 5x5 Bench press

2) 5x5 Strict weighted pull-up

Postural Restoration:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhuman