Warm Up: 6 Mins
2:00 DU Practice
Then 2 Rounds :30 Each:
Push Ups
Sit Ups
Burpees
Bent Over Barbell Rows

Strength: 12 Mins
12 Min EMOM
Min 1: 6 Power Snatch @70%
Min 2: Rest
Min 3: 10-17 Pull Ups or C2B Pull Ups
Min 4: Rest
*modify weight to work on technique as needed

Metcon: 20 Min Cap
For Time:
60 Burpees
75 DU or 100 Singles
60 Push Ups
75 DU or 100 Singles
60 Sit Ups
75 DU or 100 Singles