Strength: EMOM 12 min.

1 hang power snatch + 1 overhead squat 

(climbing)

(for quality)

WOD: EMOM 20 min.

min 1: max. rep push press (40/25)

min 2: max. rep v-up

min 3: max. rep dumbbell front rack lunge (45/35)

min 4: 30-45 seconds plank

min 5 : rest