Grow through adversity
A. 10 Minute EMOM
Odd: 3 Power Snatches @ 70%
Even: 2 Muscle Ups (if you don’t have muscle ups 5×5 Hip to ring swings) or 5×5 Muscle Up transition drills
B. For Time
100 Thrusters @ 95/65 * Every minute on the minute do 5 bar facing burpees
*17 Minute Cap
*Bonus* –
A. 45 minutes of mobility work
B. 10 Minute EMOM
Odd: 5 Snatch Grip Push Presses + Overhead Squat @ 70%
Even: 40 Double Unders
C. For Time
500M Row, 5 Pull Ups
400M Row, 10 Pull ups
300M Row, 15 Pull ups
200M Row, 20 Pull Ups