Warm-up: 2RDS

10x Push Press

10x Russian KB Swings

10x Wall Ball’s

Strength:

1- EMOM10:

0:00-5:00

1x Power Snatch

5:00-10:00

1x Squat Snatch

*build in weight

2- E2MOM10:

Overhead Squat

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

1 @ 95%

Metcon: AMRAP9

7x DL @ 225/155

7x BF Burpees

7x Pull-ups

*L3: 275/185, 5/3x BMU

*L1:185/135 or less, Burpee Step-overs, Toe-assisted