Core – x3 

10 superman / banana 

10 vtucks 

10 plank in and out ( feet ) 

Strength 

Emom 18 min (climbing)

Snatch pull 

 Full snatch 
WOD 

AMRAP 12 min of:

 
35 Double-unders /70 singles

 
11 Thrusters, 75/55

7 Burpee Box Jump Overs, 24″/20″

1 legless rope climb / 2 rope climbs 
No dropping bars on this workout !
Xtra – 10 dball over shoulder