1) WARM-UP:

Coach’s choice

2) STRENGTH:

Alt. EMOM 10:

Single Arm KB Suitcase DL x 5 each side

Strict HSPU x 8,6,4,2,2

—2 min rest—

Alt. EMOM 8:

Front Squat x 2 @80+% (build in weight)

Strict Pull-ups x 8,6,4,2,2

3) METCON: For Time

10-8-4-8-10 of

Snatch @115/75 (Rx+ Squat Snatch @135/95, scaled 110/70 or less)

Burpee to MB Step-over @35/20 (RX+ 50/35, scaled 25/15)