Strength
EMOM 8
5 Front squats from the ground
@65% of 1rm front squat
WOD
3 Rounds For Time (12-15 min cap)
18 KB Snatch (9R+9L)
9 HSPU
6 Burpee Bar Muscle Up
@24/16
Peak
Accumulate 150 Cal Row
1: Max effort Cal Row
2: 15 Wall-balls
*You will work on accumulating 150 cals on the rower in an emom
fashion. Odd minutes Max calrow until you reach 150 cals. Even
minutes 15 wall-balls and rest remainder of the minute.