Overhead Squat (5 x 5; building)
– If you’re not up to the point of doing overhead squats, do Behind-the-Neck THRUSTERS
– Weight does not need to get very heavy, as we’re still in a building/skill phase for Overhead Squats
Metcon (AMRAP – Reps)
EMOM x 10
min 1: Max reps unbroken Strict Pull Ups
min 2: Max reps unbroken Bench Press @80%
Metcon (Time)
4 Rounds (30 min Cap)
10 Hang Power Snatch/5 Hang Squat Snatch @135/95
10 Bar-Facing Burpees
15 Cal Row/15 Cal Assault Bike
Rest 2 min
– every other round, switch AAB and Row; doesn’t matter apparatus you start on

Target should be 3 minutes of work, 2 minutes of rest for 4 rounds