:30 Dead Hang
1:00 PVC PassThroughs
1:00 Banded Air Squats
-Then-
AMRAP 5 Minutes
10 Empty Bar Front Squats
10 Empty Bar Hang Power Snatches
10/7 Calorie Bike 10 Hanging Knee Raises



Every 2 Minutes for 16 Minutes
2 Pause Front Squats Build in weight across sets.
Last 3 sets should be AHAP

4 rounds for time
20 Alt Db snatches 50/35
15 Toes to bar or knee raises or sit ups

If you can go unbroken with 70/50 for db snatches go for it.

Extra
Every 3 Minutes for 15 Minutes 200/175m Row