Strength: EMOM 12 min.

min 1: 8/8 one arm dumbbell strict press

min 2: 4-8 strict toes to bar

min 3: 4-8 strict pull-up

WOD: AMRAP in 9 minutes

5 hang power snatch (45/25)

20 air squat

CORE: EMOM 9 min.

min 1: 15-20 sit-up

min 2: 8-10 hollow rock

min 3: 20-30 flutter kicks