FRONT SQUATS
4×8 @ 75%

EMOM FOR 6 MINUTES YOU MUST COMPLETE 5 POWER CLEANS @65% OF YOUR 1RM

REST 2 MIN
Then

10 MIN AMRAP

10 WALL BALLS 20/14

10 STRAIGHT LEG MED BALL SIT UPS 20/14

100 METER MED BALL RUN 20/14 

REST 3 MIN
Then

2 RFT

30 DOUBLE UNDERS

16 BOX JUMP OVERS 24/20

  6 FULL SNATCHES ( SNATCH + OHS) 115/75

  3 ROPE CLIMBS