Skill
15mEMOM
Minute 1-7 Good Mornings (Can be weighted)
Minute 2- 8 DB Shrugs (50/35)
Minute 3-10 Cossak Squats (demo video)

Go over deadlift and thruster with your coach, for this WOD, CHANGING YOUR WEIGHTS between the thruster and deadlift is part of your time. Have your weights ready.

For Time:
55 Cal Bike
44 Alt. DB Hang Snatch (50/35)
33 Thrusters (95/65)
22 Deadlifts (225/155)
11 Ring Muscle Ups (Sub 22 chest to bar pull ups or 44 ring rows)