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WARMUP

1:00 Banded Overhead Distraction   (ea/s)

8 min
8 Prisoner Rotations
30 sec Plate Hops
8 Cuban Press    w/PVC
10 Russian KbS light →   moderate

BUYIN

2 min burbee challenge

WORKOUT

5 Rounds
20 Doubleunders
   →  40 Singeunders
8 Hang Power Snatch  55/35

At 12:00

5 Rounds
   same

BONUS

400m Jog
  2:00-4:00 Calf Smash (ea/s)
400m Jog
 2:00-4:00 Barbell Shoulder Shear    (ea/s)