Warm up
3 rounds
15 cal bike
10 banded air squats
5 hang power snatches (empty barbell)
5 front squats (empty barbell)
20 min AMRAP (Fight or Flight)
20 wall balls (20/14)
20 hang power snatches (95/65)
20 box jumps (24/20)
20 front squats (95/65)
20/15 cal row
Finisher
50 sit outs
Bar GYM 