Warm-up
2 rounds
30 second side plank (left)
30 second scapular circles from push-up position
30 second side plank (right)
30 second supinated-grip hang from pull-up bar

High Hang Squat Snatch EMOMx5x2

Hang Squat Snatch EMOMx5x1

Snatch EOMOMx4x1

Increasing weight each set.

Metcon

3 minute M.E. calorie row
3 minute M.E. G2OH (135/95)
3 minute M.E. burpee-over-bar
3 minute M.E. C2B pull-ups
3 minute M.E. front rack reverse lunges