Strength:

EMOM x 10 - Power Snatch

2 Reps @ 85% *Build if you feel comfortable


MetCon:

4 Min window:

400 m Run

AMRAP - DB Burpees

* 1 MIN REST *

4 Min window:

400 m Run

AMRAP - Burpee Box Jump Overs

* 1 MIN REST *

4 Min window:

400 m Run

AMRAP - Burpees to plate

* Score is total # of Burpees for all 3 Rds