PREHAB
30 sec. hang from bar
30 sec. couch stretch (each side)
20 pigeon climbers (10 each leg)

METCON w/ a partner (split reps as desired)
50-40-30-20-10 of:
Calorie bike
Power Snatches (95/65)
Overhead Squats
Lateral Burpees
*2 Rope climbs after every set (one each)

*40 min time cap