Warm Up
EMOM 6 mins
-3 EB Pause OHS
-3 Situp to Straddle
-3 Pull Up

MOB
Athlete's Choice

WOD

A.
In 20 minutes or less, build to today’s 1-RM Box Squat

B.
Every 2 minutes, for 10 minutes (5 sets):
Overhead 3-sec Pause Squat x 5 reps

Build over the course of the 5 sets

C.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 14 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
Minute 2 – 10 Walking Lunges with Double Front Rack Kettlebells (53/35)
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

Immediately followed by…

Three rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
10 Walking Lunges with Double Front Rack Kettlebells (53/35)
10 Burpee Box Jump-Overs (24″/20″)

D. Accessory
3x10 Close Grip Chin Up
3x8/side DB Z-Press

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