1) WARM-UP:

Coach’s choice

2) STRENGTH: Alt. EMOM 10

Back Squat x 3 @75% + 3 Double DB Squat Jumps (roughly 10% of body weight in each hand, Ex. if you weight 200, use 20# DB’s)

Ring Push-ups x 10

3) CONDITIONING: 2 rounds

2 min AMREP: Max Cal Row

1 min rest

2 min AMRAP: 5 x Burpees + 4 x Lengths Sprint

1 min rest

4) METCON: “Arms and Hammered”

For Time: 24-18-12

Alt. DB Snatch @50/35 (Rx+ 70/50, scaled 45/30 or less)

Pull-ups (Rx+ C2B, scaled band, jumping or ring rows)