Warm-up:
EMOM 10, alternating:
a) 5 Hang Muscle Snatch + 5 Overhead Squats + 5 Hang Snatch, empty barbell
b) 5 Tap Swings on Pullup Bar + 5 Ring Rows + 10 Walking Lunges
Strength:
Low Hang Snatch 2RM, then 90%x2x2
WOD:
2 Rounds For Time:
20 Pullups
20 One Legged Squats, alternating
Run 800m
TIMECAP: 18:00
Extra Work: Row 4000m @ 9