Strength:- 10 min Alternating EMOM
1 – 5 – 12 HSPU
2 – 5 – 12 Dips
Metcon:- YGIG
20 mins 2 mins on 2 mins off
8 Squat Cleans (Bar / KB / DB) No heavier than 60 / 40kg
16 Ankle Tap Star Jumps
Max Squat thrusts to the 2 min mark
Score = Max Squat thrusts