200 Meter Run or 250 Meter Row
8 Hang Power Snatch
8 OH Squats
8 Alt Box Step Ups
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WOD: Rotating EMOM x 4 Rounds (8 minutes)
Min #1 - :30 Max Reps - Pwr Snatch - 65/45 L1, 95/65 L2, 135/95 L3
Min #2 - :30 Max Reps - Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
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Strength/Lift: Front Squat - E2Ms
Max Reps @ 90%
Max Reps @ 87%
Max Reps @ 84%
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WOD: 8 Min AMRAP
9 Knee Raises L1, 9 T2B L2 & L3
9 OH Squats - 65/45 L1, 95/65 L2, 135/95 L3