Strength:
EMOM for 12min:
Even: 5 Weighted Dips (rings/bars)
Odd: 20sec L-Sit hold (accumulated)
Metcon:
5 Rounds for time:
40 Double Unders
10 Dual DB Snatch (#22.5/15,x2)
3 Sandbag Ground to shoulder (#75/45)
3 Sandbag Squats
Weightlifting:
High Hang Squat Clean
3@50% x 4
Squat Clean + Front Squat
2+2@60% x 4
BTN Jerk + Jerk
2+2@60% x 2, 1+2@70%, 1+1@80% x 4
Split Push Press
8/8@40% x 3