Strength
EMOMx9
Min 1: 8 GHD sit up 2.0.x.0
Min 2: 10 DB glute bridge bench press 2.0.x.1
Min 3: 6ea split stance RDL 3.0.x.1 barbell
Metcon
AMRAPx12
6 hang power snatch 95/65
8 alternating OH reverse lunge (4/4)
10 burpee over the bar
Accessory
3x
10 db pull overs
12 db skull crusher 3.0.x.1
15 bicep curl 3.0.x.1