Conditioning: EMOM 15 min.
min 1: max calorie row in
min 2: max rep plate ground to overhead in
min 3: rest
Round 1-2-3-4-5: :50-:45-:40-:35-:30 on. - :10-:15-:20-:25-:30 off
WOD: Every 3:00 for 4 rounds
15hand release push ups + 12 hang power snatch (30/20) + 15 toes to bar (18 knees to chest)
*max. rep overhead squat (30/20) in remaining time
rest 1:00 between rounds
Accessory: 3 Rounds
barbell 21's
15bench dips (8-10 parallette dips)
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