Strength
EMOMx15
Min 1: 3 dead lift (sumo, 70ish)
Min 2: 6 split db press
Min 3: 10 toes to bar or 12 v ups
Metcon
4 rounds
1 min max thrusters 135/95-115/80-95/65
1 min max double unders
1 min rest
Accessory
3 rounds
5 ½ kneeling Arnold press
8 weighted back ext
1 min plank