WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL:

5×5 DB Pullovers
3-3-3-3-3 Negative Pull Ups

MET-CON:

15 Snatch Pulls
12 Snatch High Pulls
9 Overhead Squats
12 Snatch Pulls
9 Snatch High Pulls
6 OH Squats
9 Snatch Pulls
6 Snatch High Pulls
3 OH Squats