A. Warm up
2 rounds
5 inchworm with 3 push ups
5 forward rolls
2 lengths bear crawl
B. Activation
10 mins
10 false grip ring rows
10 sec false grip ring hang
10 ring or bar dips
C. Strength
Snatch Balance into 1 OHS
OTM for 10 min
Build on Last week, form is more important
D. Conditioning
5-7 sets - all out pace
7 Max High Wall Balls
7 burpees
Rest 1:2
(double the time it took you to do it and rest that long)