10 min EMOM
5 Thrusters each min
Increase weight at minute 5
then
50 Power Snatches (95/65)
20 min AMRAP
200m Run
4 Bar Muscle Ups (sub 12 pull ups & 12 ring Dips)
6 DB Box Step Ups (35/25)
8 Burpees
Core Finisher
8 min STRICT Plank Hold
(score is total time in the plank)
Strict = Arms extended out (no elbows)
