1) WARM-UP:

Coach’s choice

2) STRENGTH: Alt. EMOM 16

Back Squat x 5 @70, 70, 72, 72%

DB Strict Press x 6

GHDSU x 12 (scaled AbMat Sit-ups)

Alt. Pistols x 12 (weighted if possible, scaled modified or Bulgarian squats)

3) METCON: “Thirty Something”

For Time: 12 min CAP

30 x Clean and Jerks @95/65 (Rx+ 135/95, scaled 90/60 or less)

30 x Pull-ups (Rx+ Ring MU, scaled band or Ring Rows)

30 x Snatch @95/65 (Rx+ 135/95, scaled 90/60 or less)

*If you want to see how you would fair against “The CrossFit Games” competitors, the Rx+ version was event 12 from the 2019 CrossFit Games