WOD

Running clock for 6 minutes

Spend 30 seconds at each station

1. Strict Pull-Ups minimum 10 reps

2. Ring Push-ups minimum 10 reps 

3. Hollow Rock minimum 10 reps 

4. Box Jump minimum 10 reps

Keep Cycling through all stations until clock reaches 6 minutes 

Oly 

1) Power Snatch from hang (top of knee) 

Find max triple. *use straps 

2) Take 90% of the max triple and complete 3x3 triples rest 60 seconds

Strength 

1a) snatch grip behind the head push press heaviest possible 5x4

1b) bent over row heaviest possible

5x4

Conditioning

30 air squats 

30 pull-ups 

30 burpees 

15 air squats

15 pull ups 

15 burpees

10 air squats