Strength:
EMOM for 15min (5sets):
1: 5 Floor Presses
2: 15-30sec L-Sit Hold
3: Rest
Metcon:
AMRAP in 14min of:
6 Burpees
6-8-10... Hang Clean and Jerks (#60/40)
6 Box Jump Overs
Weightlifting:
Power Clean + Front Squat + Pause Push Press
(3+3+3) @ 60% x 4
Squat Clean + Front Squat + Pause Push Jerk
(2+2+2) @ 75% x 4
Box Clean
2 @ 85% x 4
Clean Pull
3 @ 125% x 4