Metcon (Weight)
12 Rounds for Load
(18 min Cap)
2 Snatch
3 Overhead Squat
– with time remaining, build Snatch SINGLE AHAP
– score is WOD weight + Heavy Single

– Snatch can be Squat or Power
– if you cannot do OH Squats, you may complete the workout as 2 Power Snatch + 3 Thrusters
– Rx+ if all snatches are Squat Snatch
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
8 Bar-Facing Burpees
16 Alternating Back Rack Reverse Lunge – 95/65
6 Burpee Box Jumps Over or Bar Muscle Ups

Objective: Medium pace for the workout, not really an AMRAP per se. In the heat, expect to slow down and take many breaks. This is a breathing workout, so really focus on keeping your heart rate regulated and staying steady in the workout.