CROSSFIT- 

Strength: EMOM for 7 minutes:

2 Squat Cleans + 1 Jerk (135/95)

Metcon:

For total cal/reps:

Tabata: Calorie row,

1 minute rest,

Tabata: Alt: KB Swings/air squats,

1 minute rest,

Tabata: Alt: push-ups/v-ups.

 

ON-RAMP-

Skills: hang snatch, push-ups, box jumps.

10 minute Amrap of …

5 hang snatch,

9 push-ups,

12 box jumps.