Part 1:
10 Minute Alternating EMOM
Odd Minutes: Handstand Push Ups OR Ring Dips OR Strict Press
Even Minutes: Strict Pull Ups OR Barbell Row OR Ring Row
*Athlete chooses rep/time range, try to not work for more than 30 seconds per minute
Part 2:
For Time:
800 M Run
30 Power Snatches (95/65)
100 Double Unders
30 Overhead Squats (95/65)
*18 Minute Cap
______________________________________________
8:15 PM Olympic Lifting
A) Front Rack Bulgarian Split Squat x 8/8 20×1
B) Clean + Front Squat Doubles to 85%