EMOM 15:

1) 3 Front Squats (ascending weight)

2) 8 Bent Over Row Each Arm

3) Rest

METCON:

With a Partner, split reps evenly

AMRAP 15:

30/24 Cal Row

30 Wall Ball (20/14)

30 Chest to Bar Pull Ups

OPTIONAL ADDITIONAL WORK:

A) EMOM 5: Power Snatch x 5 (moderate weight across)

B) Every 4:00 x 3

Run 400M + 10 Strict Pull Up

C) Superset:

3 Sets:

12 Bulgarian Split Squat (6 ea leg)

12 Dumbbell Curl

Rest :90