WOD
3 sets of:
1 Power snatch
2 Rack jerks
3 OHS
Rest 90-120s between

Rest 3 minutes then..

Speed & Agility: 5 basketball shuttle run (1:3 work:rest)

Durability: L-sit max holds


Sectional WOD
On the minute for 40 mins:
3 Dead hang pull ups
4 HSPU
5 Burpees
*Penalty: if not able to complete a set a 1 Muscle-up penalty for each round missed will be assessed at the end of the WOD