| Snatch & Squat (24:00) | |
| *Perform (A), then move into (B) | |
| For 12:00, build to 3×3 Snatches @ 65-70% of 1RM *Power or Squat | |
| Then… | |
| For 12:00, 3×5 Back Squat OR Front Squat OR Overhead Squat @ 65% of 1RM | |
| METCON (16:00) | |
| EMOM 16: | |
| Min 1) 6 Front Squats (Athlete Choice on Weight) | |
| Min 2) 12/9 Cal Bike | |
| Min 3) 8-12 Bar Muscle Ups | |
| Min 4) 50 Crossover Singles (ADV: 25 Double Under Crossover) | |
| ADDITIONAL WORK: | |
| 5:00 Pullover Practice | |
| EMOM 5: | |
| 25′ Handstand Walk |
