8 Minutes of Shoulder/Wrist/Ankle/OH/Back/Hip Mobility

A- WU- NFT- 200M Run/20 Panda Pull (45/35)/15 Snatch Balance/10 GHD Sit Up/200M Run or NFT- 200M Run/20 Panda Pull (15/PVC)/15 Snatch Balance/10 Hanging Knee Raise/200M Run   -6 Minutes Cap

B- 1 Snatch Pull (Panda Pull) + 1 Power Snatch (Below The Knee) + 1 Hang Snatch Mid Thigh (Full Squat)- 15 Minutes To A Max For The Complex

C- For Time: 15/12/9 RFT of: OHS (135/95)/GHD Sit Up/Calorie Row or For Time: 15/12/9 RFT of: Calorie Row/OHS (95/65)/Hanging Knee Raises

*D- NFT- 100 Each Banded- Pull Apart/Push Down/Seated Ham Curl

*= Complete as much as possible in time remaining/Partition as needed.

Post your scores to the Whiteboard.

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