Strength: EMOM 12 min.

min 1: 12-16 dumbbell snatch (45/35)

min 2: 12-10-8-6 reps of front squat (from the floor)

min 3: 10-15 seconds l-hang hold

WOD: For time (10 minutes time cap.)

35 bear complex (50/30)

*everytime you break 5 over the bar burpee

Accessory: EMOM 9 min.

min 1: 10 dumbbell box step-up

min 2: 20 hollow body flutter kicks

min 3: 10 seated arnold press