Warm up (10)

Ascending ladder 1-10

-Plate ground to overhead (45/25)

-Box step up (1+1=1)

-Push up

– Sit up

-Shuttle run

Emom

15 min EMOM

Minute 1) 12 Toes to bar

Minute 2) 8 back squats (135/95)

Minute 3) 15/10 cal bike

-Back squat comes from the floor.

Metcon

5 minute AMRAP

30 double unders (2:1)

15 power snatches (75/55)

3minute rest

5 minute amrap

30 double unders (2:1)

9 power snatches (115/75)

3minute rest

5 minute amrap

30 double unders (2:1)

6 power snatches (135/95)

Score= Each AMRAP separate.