Strength and Accessory: Front Squat: 5-5-5 @ 60% (de-load week) Strict Pullups: 5-5-5 (add load if applicable) Push-ups: 3 x max unbroken (perfect technique) Oly: EMOM for 10 minutes 1 power snatch + 1 squat snatch * build load throughout Metcon: Metcon A: 5 minute amrap 10 kb swings (53/35) 10 box jumps (24/20") Rest 1 minute Metcon B: 5 minute amrap 10 bar touch burpees 5 toes 2 bar (scale: hanging knee raise)