A) Warmup AMRAP 12
5 Strict Press (45/35)
5 Modified Muscle Ups
3-5 Strict HSPU
8-10 GHD Hip Ext
B) Strength: EMOM 5
3 Shoulder to Overhead (no rack)
*Start at 70% 1RM
C) WOD 1: 12 AMRAP
3 Wall Balls (20/14)
3 Hang Power Snatch (75/55)
6/6, 9/9, 12/12….etc
then,
D) WOD 2:
immediately 4 mins (from 12-16 mins) max burpee box overs (24/20)