GROUP WARM-UP
3 Rounds
5 Dumbbell snatch
5 Beat swings
5 Pull ups ring rows

METCON 
For time:
21-15-12-9 reps of – 
Alternating Dumbbell Power Snatch
Pull-ups or Ring Rows

DUMBBELL WORK
3 sets of:
5 Deadlift 
5 Hang power clean
5 Shoulder to overhead 

MOBILITY
2 sets of: 
1:00 each side twisted cross
1:00 box stretch