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%