Segment 1:
EMOM 10 minutes:
2 Snatch Pulls (add weight each round as long as you can)

Segment 2:
3×2 Back Squat, same weight across around 85% 1RM

Segment 3:
“Schlitz”
4 Rounds:
400 Meter Run
4 Muscle Ups
40 Double Unders
Scale as needed to finish within 15 minutes

Endurance (7:30pm):
A. 4x (300m Run, rest :15 + 200m Run) rest 1 minute between sets
Rest 4 minutes
B. 2x (400m Run, rest :20 + 200m Run) rest 1 minute between sets
Rest 3 minutes
C. 1x600m Run