Strength: EMOM 12 min.

min 1: 8/8 dumbbell strict press

min 2: 8-12 high box jump (30/24)

min 3: 12-15 kettlebell sumo deadlift high pull

WOD:

5 minutes time cap.

40 double dumbbell ground to overhead (45/35)

*every minute starts with 3 pull-ups

rest 2 minutes

5 minutes time cap.

45 pull-up

*every minute starts with 3 target burpee

rest 2 minutes

5 minutes time cap.

50 target burpee

*every minute starts with 3 double dumbbell ground to overhead (45/35)