Warm-up
Tabata Row for max cals
Then 2 rounds
9 Overhead Squats
7 Drop Snatch
5 Snatch
*Add weight second round
Oly
EMOM-1-5
2 Snatches 80-85%
Minute 5-6 Rest
EMOM 6-11
1 Snatch 90-100%
Strength
Back Squat (Full Pause)
2-2-2-2
WOD 1
10 Minute AMRAP
10 Handstand Push-ups to 6-in. Deficit
20-Calorie row
30 Single-legged squats, alternating
REST 5 MINUTES
WOD 2 (10 Minute Cap)
15-12-9
Thrusters (135,95)
Muscle-ups
**WOD Credit CrossFit.com x2