Power:
Box Jump for height - 12min work
Strength:
EMOM 12min:
Even: 5 Snatch grip deadlifts
Odd: 5 Strict Ring Dips/Box Dips
Metcon:
AMRAP in 9min of the ladder:
3-6-9-12-15 etc...
Clean & Jerks (#60/40)
Burpees
Power:
Box Jump for height - 12min work
Strength:
EMOM 12min:
Even: 5 Snatch grip deadlifts
Odd: 5 Strict Ring Dips/Box Dips
Metcon:
AMRAP in 9min of the ladder:
3-6-9-12-15 etc...
Clean & Jerks (#60/40)
Burpees