Strength:
EMOM for 12min:
Even: 4 Floor Presses
Odd: 4 Elevated Ring Rows (weighted)
*same weight across
Metcon:
2 Rounds for time:
Row 750/600m
30 DB Snatch (#22.5/15)
10 Ring Muscle-ups
Weightlifting:
-Hang clean
60% 3×8
-Clean with pause under the knee
60% 3×8
-Clean
Max out