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Warmup 500m Row Squat Therapy Good Mornings Pushup Complex 4 Dive Bombers 20 KB Swings 1:00m PLank 10 Strict Pullups Skill Power Snatch + Hang Squat Snatch + OHS Build to heavy complex WOD 4 Min AMRAP 10 Box Jump Overs 8 Push Press 115/75 10 Hand Release Pushups rest 2 Minutes 4 Minute AMRAP 6 Burpee Box Jump Overs 4 Thrusters 115/75 6 Bar Pushups (Chest touches the Bar)