Strength: EMOM 10 min.

3 back squat 

(climbing)

(start from %60 of your 1RM Back Squat)

WOD: AMRAP 9 min.

16 dumbbell snatch (45/35)

24 double under (48 single under)

8   chest to bar pull-up

Accessory: EMOM 9 min.

min 1: 8-10 seated arnold press

min 2: 10-12 bent over dumbbell row

min 3: 6-6/8-8 box step-up