Strength: EMOM 12 min.

min 1: 8-12 deficit push-up

min 2: 8-7-6-5 overhead squat (from the floor)

min 3: 4-8 chin-up / 2-4 negative chin-up

WOD: For time (18 minutes time cap.)

8-7-6-5-6-7-8 reps of 

thrusters (50/30)

pull-up

handstand push-up

hang power clean (50/30)