A1. EMOTM, 18 Min:

– THIS Min: 6 tempo bent-over  weighted Y’s (3033);

– THAT Min: accumulate :30 wrist-over-bar hold;

– OTHER Min: :20 1-arm plank hold. Alternate sides each round.

B1. EMOTM, 16 Min:

– THIS Min: 2 muscle snatch + 4 OHS @ 45/33

– THAT Min: 3 Power Snatch @ 45/33

– THEN: 3 Snatch grip dead-lift @ 45/33

– OTHER: 3 Snatch @ 45/33

C1. 2k row @ 60% effort.

S&S:

A. 75 GHD Situps in fewest sets possible (larger sets than 2 weeks ago)

B1. 4 x 10 x Unbroken S2OH @ 95/63, 75/53, 65/43, 45/33  :30 rest

B2. 4 x 10 x Ring Row, :30 rest

B3. 4 x 10 x Ring Dip. Scale w/ toe-tap as necessary;

B4. 4 x 2:00 Rest