am

A. EMOM x 10; Snatch TnG Triples Starting at 65% ish; climbing:

108/113/118/118/123/128 (missed third)/128/133/138 (missed third)/138 (missed third again)

B. Back SqT – 3RM for the day + 1×3@90%

C. 4 sets of TnG HSPU; rest 1:30 minute between

*no resting on head

15/12/9/10

D. Row

:30 on hard

:30 on easy

1 min on hard

1 min on easy

1:30 on hard

1:30 on easy

2 min on hard

2 on easy

1:30 hard

1:30 easy

1 min hard

1 min easy

:30 hard

:30 easy

 3405

pm

A.  Running clock

3 min max burpees to 6’ target

directly into 6 minutes for max clean and jerk

into 9 min amrap of,

10 Thrusters (95/63)

10 t2B

10 Box Jumps (24/20)

B. Assistance Work

5 rds

15 banded scap squeezes

10 barbell curls

10 Plate overhead Extensions

10 Banded Good Mornings