WOD: EMOM x 16, alternating movements
Min 1) Max Cals AAB
Min 2) Max Single Arm DB Push Press
Min 3) Max Burpees
Min 4) Rest

Accessory: Single Arm KB/DB Bent Over Rows 3x12 (per arm)

A) Strength: Front Squat; Find a heavy double
B) Metcon:
30 – 20 – 10
Deadlift (185/125)
Box Jump overs (24/20)
Target: sub 12min

Score: FS double / Metcon time

A) Oly: EMOM x 5min Power Snatch + OHS start around 65% of OHS, and add weight goal is to find a weight they are comfortable with, not struggling with,

rest 2 min then 5min EMOM 1 Snatch
(full w/ squat)

B) Metcon:

A) Snatch + Hang Snatch x 7 sets @ 80%
B) CF Metcon
C) 3rds for time: 15/12 cal aab, 15 burpees

Strength: Back Squat
3-3- 3-3- 3

Score is heaviest 3 Back Squat

A) Endurance: 1500m row for time

B) Metcon:

10min AMRAP

15 AKBS (53/35)

20 Sit ups

30 Double unders (sub 30 singles)

Target: 5+ rds