A. Backsquat wave-ladder (all  based on 1RM)

Wave 1:  87% x 1 87% x 2 

Wave 2: 90% x1 90% x2 

In between each set perform 5 wall slides 

22 min CAP 

B1. EMOTM 3 min:

3 power snatch. Start with bar. Build to weight to be used in B3. Focus on patience  and breathing during bar cycling 

B2. 1:00 Rest & transition 

B3. 8 min AMRAP:

6 power snatch  (challenge: 95/63; rx and fx: 75/53)

12 burpee box jump