Strength:

up to a heavy single squat snatch in 12 minutes

WOD: AMRAP 13 minutes

25 wall ball (9/6)

200m run

25 kettlebell swing (55/35)

Accessory: EMOM 9 min.

Min 1: 8-10 dumbbell hammer curl

Min 2: 8-10 strict dips

Min 3: 10/10 dumbbell split squat