STRENGTH/SKILL

A. 10 min Alt EMOM

A1. 3x Power Snatch + 3x OHS

F: OHS or FSQ x8-10 reps; build

P/S: Build to moderate load

A2. Bignastics Pull Up Complex

F: 5x Pull Up Eccentric

P: 1x Strict/Assisted + 3x CtB + 5x Chin

S: 3x Strict + 4x BMU + 5x CtB

WOD

B. "Run, Dip, Thrust"

3 Rounds For Time:

400m Run to start each round

15-12-9

Dips

Thruster 95/65#

F: Push Up + Fsq

P: as rx/assisted dips

S: Ring MU + 135/95# Thruster 12-9-6