10 Air Squats
10 Pass thrus
10 Behind the Neck, Snatch Grip Sotts Press (pvc)
Snatch Grip Push Press + 3 Overhead Squats (20 Minutes)
*Work up to a heavy single for the day. These are from a rack and from the back. You will be somewhat limited by what you can press. Focus on positioning, staying balanced, and pressing up on the bar the whole time in the squat.
4 Rounds for Time:
20/25 Calorie Row
Rest 1 Minute
* The focus here is maintaining a pace. Think of a pace you would go going out to run 2 miles. Pick up the tempo on the last one if possible.
Stagger the start as needed