9 AM Free WOD
21 minute EMOM
minute 1 - 8 toes to bar 4 air squats
minute 2 - 12 alternating DB snatches (pick a challenging weight)
minute 3 - 8 jumping lunges 4 push-ups
10 AM Fundamentals
Basic lifts - back squat, front squat, overhead squat, thruster.
(If you're not doing fundamentals, you can make up a missed WOD, do an active recovery day, or roll out, stretch.)
11 AM Olympic Lifting