Warm Up:
1 min jump rope warm up
3x
10 PVC pass throughs
10 PVC hang snatches
20 tap outs
Skill/Strength:
3x
1 min plank
30 second right side plank
30 second lift side plank
Rest 1-2 mins then repeat

WOD: With a partner (you go I go format)
40 x
5 hang power snatches 95/65 (home version alternating DB - 6 reps)
20 DUs
* gym or home do this with a partner, if no partner do 20 rounds and
treat it like an EMOM (every minute on the minute) or do 20 rounds as
fast as possible