CrossOver Symmetry Activation, then
3 Position snatch + Overhead squat 1-1-1-1
High hang/above the knee, below the knee, and floor.
You must snatch the bar, then perform an extra overhead squat after each position. You may reset after the overhead squat. Meaning you may drop the bar as long as you reset within 3 seconds when moving to the next position.
3 rounds NOT for time:
Accumulate one minute L-sit
Accumulate one minute holding top position of ring dip with rings turned out
Accumulate holding bottom position of back squat with 135/93 on your back (do not hold this longer than 15 seconds at a time no matter how strong you feel, no lifting shoes, focus on staying SUPER tight and UPRIGHT)
Weakness EMOM/practice what you hate seeing in WODs a.k.a. your weaknesses.
Post your scores to the Whiteboard.