-Mwahahahahahahaha!

 

Strength:

10min EMOM

5sec Pause Front Squats x 2

 

WOD:

For Time:

100 S2OH 135/95#

*every time you break you have to Row, and the Calories Increase by 5 Calories each Break starting at 10cals the first break

 

Weightlifting:

Muscle Snatch + Snatch Push Press + OH Squats
4 x (2+2+2)

Power Snatch + OH Squat (2sec pause) + Snatch w/ 2sec pause in Bottom
5 x (1+1+1)

Push Press + Jerk Behind Neck + Jerk(5sec hold in Split)
5 x (1+1+1) HBP

Jerk Dips
5 x 3 HBP

Speedy Push Press

50% x 2 x 10

60% x 2 x 10

70% x 2 x 10
On the minute or On the 30 whichever you can maintain

DB Incline
5 x 20

DB Rows
200 reps AFSAP