Strength
Over Head Squats
12Min EMOM
Min1-4) 3reps @70%
Min4-8) 2 reps @75%
Min9-12) 1 reps @80%
Metcon
5 rounds for time:
15 Hang power cleans (95/65)
10 OH Lunges
1 Rope Climb
(12min Time cap)
Scale:
-75/55
-OH plate lunges 45/25
-4 sit to stand rope climbs
