A) EMOM x 12 min – Front Squat

Set 1 – 3 reps @ 65%

Set 2 – 2 reps @ 75%

Set 3 – 1 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 rep @ 90%

Set 6 – 1 rep @ 95%

R60S more, then…

Set 7 – 3 reps @ AHAP

 

B) Five sets for max reps of:

– 30 seconds of Ring Dips

– Rest 30 seconds

– 30 seconds of Box Jumps – Step Down (24″/20″)

– Rest 30 seconds

– 30 seconds of Alternating DB Snatch (45-70/20-35)

– Rest 90 seconds

 

*Record total reps.