10 Minute EMOM
Weightlifting
Snatch (6×1@70%+)
Deadlift (1×5@90%)
Metcon
Metcon (AMRAP – Reps)
10 min EMOM
Odd Minute Max HSPU
Even Minute Max box Jumps
Score = total reps after all 10 minutes both exercises
Metcon
500m Row (Time)
Max Effort 500m Row
PALP
Back Squat (3×5)
Push Press (3×5)