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Warm-up:
3 Steady Rounds
10 Empty Bar Overhead Squats
10 Box Jump Overs (use smaller height than normal)
15 Push Ups

Strength:
EMOM for 10 Minutes:
2 Full Snatch *Drop and reset.
Start at 70% and build up

Metcon:
AMRAP 12 Mins
12 Alt. Dumbbell Snatch (55/35)
24 Ab-mat Situps
36 Double Unders

Side-work (optional):
Every 2 Mins for 10 Mins
15 Burpee Box Jumps @ 30/24″

cf lite

Warm-up:
Same as class.

Strength:
EMOM for 10 Minutes:
8 DB Alt. Overhead Squats (Heavy as possible).

Metcon:
AMRAP 12 Mins
12 Alt. Dumbbell Snatches
24 Ab-mat Situps
36 Double Unders or 72 single unders.