WOD:

9 min AMRAP 16 DB Snatches 50/35 40 DU

STRENGTH:

8 min EMOM SN Balance *Climbing weight

Comp Rx:

1. Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 88% 3 Reps @ 80% 1 Rep @ 91%

2. Strength Capacity 5 Rounds: Max Strict Press (2/3 Bodyweight) Max Strict Pull-Ups Rest 3:00 between rounds

3. Row Conditioning On the Minute x 12 (3 Rounds) Minute 1 – 21/16 Calorie Row Minute 2 – 18/14 Calorie Row Minute 3 – 15/12 Calorie Row Minute 4 – Rest