Main – CrossFit
Warm-up
DB SNATCH/PU (No Measure)
EMOM 6
10 ALT DB SNATCH 40/20
5 PULL-UP/JUMPING PU
Weightlifting
Push Jerk (20 min to build to 1RM)
Metcon
Metcon (Time)
10 thrusters 95/65
5 rope climbs
9 thrusters
4 rope climbs
8 thrusters
3 rope climbs
7 thrusters
2 rope climbs
6 thrusters
1 rope climb