EMOM x10:
1. DB snatch (8-12)
2. C2B/MU (5-10/1-5)

Rest 5min

EMOM x10:
1. DU (30-50)
2. HSPU (5-10)

Rest 5min

Rest x10:
1. WB (10-20)
2. Box jump (8-12)

21-15-9
Dumbbell Thrusters
Pull-ups
For Time
10min time gap

35 DU,
7 TTB

Back squat 3x6x50%

For Time:

5 bar MU + 5 chest to bar + 5 pull up
10 deficit HSPU (+15/20kg plate)

4 bar MU + 4 chest to bar + 4 pull up
8 HSPU

3 bar MU + 3 chest to bar + 3 pull up
6 HSPU

2 bar MU + 2 chest to bar + 2 pull up
4 HSPU

1 bar MU + 1 chest to bar + 1 pull up
3 HSPU

Scaled:

15-12-9-6-2-3
C2B/Pullup/ringrow + ring push up

10 Burpee over bar
10 Thrusters (50/35)

EMOM 24

Min 1: 45 sec DU
Min 2: 45 sec Box jumps (step down)
Min 3: 30 sec Hollow hold
Min 4: 45 sec row (moderate pace)

-the goal of the workout is to move same moderate pace through the workout

Build to a Heavy Single

Strength- Front Squat
5 Reps Every other minute for 12 minutes

8 C2B
12 Burpee
16 DB/KB Snatch (22.5/15kg)