Strength:
1.) Squat: 5x@50%
5x@65%
5x@75%
3x@85%
1x@95%
1x@100+%

2.) SA KB Over Head Squat: 3 x 4-8E

Skill:
12 min Alt. EMOM:
– 3-5 Muscle Up or 3 Transitions from Floor + 1 Attempt
– 30 Sec. L Sit
– 30 Unbroken DU

WOD:
Every 6 minutes for 24 min.
– 300m Row
– 20 KB Snatch @70/53
– 20/15 Ring Dips
– 300m Row

Accessory:
1a.) Banded Good Morning: 3 x 30