Primer to Core Work
3x
:60 bike/row/VC
6/6 kb pull through
6/6 Turkish sit up
6/6 L sit db press
Then
3x
8-10 rower pike ups
10/10 hanging oblique twists
5/5 kb halo
Oly
Emom x 10
Snatch pull (arms straight)
Hang power snatch
Power snatch
WOD
Bench Volume
Bench press x 8
EMOM x 8
Choose one weight for all 8 sets