WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS 
10 Snatch Extension
10 Snatch Pulls
Then:
Mobility
WIN
SKILL:
3 Rounds (At a Walking Pace)
10 DB Tricep Extensions
Max Effort Banded Lat Pull Down
Max Effort Banded Tricep Extension
10 BB Bent Row
LIFT:
EMOM 8
1 Full Snatch + 4 OHS (135/95) (115/75)
Then:
Snatch Pull
3 x 2 @ 100%
WOD:
“CAPTAIN BOOMERANG”
AMRAP 12
10 Power Snatch (95/65) (75/55)
3 Ring Muscle Ups
10 Bar Facing Burpees
3 Bar Muscle Ups
FIT
SKILL:
3 Rounds (At a Walking Pace)
10 DB Tricep Extensions
Max Effort Banded Lat Pull Down
Max Effort Banded Tricep Extension
10 BB Bent Row
LIFT:
5 Rounds
10 DB Bench Press
10 Box Piked HSPU
WOD:
5 Rounds
10 KBS (70/53) (53/44)
10 Burpees
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