Warm up: Card Game warm up: (6min)
Hearts – Mountain Climber
Diamonds – Jumping jacks
Clubs – Sit ups
Spades – Rig length run
mobility: Inch worm x 10, Overhead rib mobilizatoin

Health and Fitness
A. Three sets of:
A1. Good Mornings x 8-10 reps @ 3011, Rest 60 seconds
A2. Toes to Bar x 6-8 reps, Rest 60 seconds
A3. Wall Climbs x 3-5 reps, Rest 60 seconds
B. AMRAP in 7 minutes of:
7 Goblet Squats
100 Meter Run

A. Three sets with empty bar: Hang snatch pull x2, hang snatch high pull x 2, hang muscle snatch x2, overhead squat @2111 x2, rest as needed
B. Five sets of:
3 Position Snatch (Floor, knee, mid thigh)
Rest 2 minutes between sets
Complete as many rounds and reps as possible in 7 minutes of:
7 Front Squats (95/65)
7 Lateral Jumps Over Barbell
7 Toes to Bar
D. Mobility: Pigeon, spiderman, up/down dog