EMOM for 8 Rounds
1 Squat clean
1 Front squat
1 Jerk

65+% Clean

Increase weight if it feels good

*jerk can be any variation

Metcon
Metcon (AMRAP - Rounds)
30min EMOM
(50sec work/10sec transition each min)

Min 1: 3 Rope climb
Min 2: 15 Box jump over 24/20
Min 3: 1 Round of "CTB Cindy"
Min 4: 20/14 Cal bike
Min 5: 20 Toes to rings
Min 6: Rest

*Staggered start; 4 athletes per station, rotating through in order

*1 round of "CTB Cindy" is:
5 CTB
10 Push-up
15 Air squat

*scale for CTB is pull-up or ring row

*score is number of rounds in which all reps are completed within 50sec (max 25)

3×10
Back Rack Lunges

4×16
Seated Alternating DB Curls
8 Per Side

5x:20-:30 GHD Hold
Body Parallel w/ground