Warm Up

3 rounds

30 seconds cardio of choice
30 seconds med ball thrusters
30 seconds med ball forearm hold
30 seconds scap push-ups
30 seconds prayer stretch (or any other lat stretch)
30 seconds penguin jumps

Strength

5 rounds / 20 seconds work / 1 minute rest

Barbell Zercher hold building weight

6 rounds / 60 seconds on / 30 seconds off
Forearm Plank

WOD

Competitive:
For as many reps as possible in 9 minutes
3 hang snatches (75 / 55)
3 overhead squats (75 / 55)
30 double unders
* add 3 reps to the barbell movements each round
Performance:
For as many reps as possible in 9 minutes
3 hang snatches (45 / 35)
3 overhead squats (45 / 35)
30 double unders or double singes (count misses)
* add 3 reps to the barbell movements each round
Lifestyle:
For as many reps as possible in 9 minutes
3 hang snatches (45 / 35)
3 overhead squats to med ball (45 / 35)
45 single unders
* add 3 reps to the barbell movements each round