5-7:00 of related tissue work then:
3 Sets
10 Over under with arms
10 Touch downs
Wall walks (slow and under control)
200m run

Strength: EMOM for 20:00
Odd minutes: 5 Front squats (265/185#) from floor
Even minutes: 4 Bench press (255/175#)
Rest 4:00 after 20:00 EMOM

Hang Squat Snatch: Complete 6 sets of 3 reps

Chest, Shoulders and Spine…Just play and follow along.