30 of this, 30 of that

Strength

15min EMOM

min1: 5 Strict Press w/ 10s hold OH on last rep (from floor)
min2: 2 Strict Chin Ups w/ 3s Pause & 5s descent
min3: 2 x 10m Farmers Carry (AHAP)

 

MetCon

For time:

FITNESS
For time:
30 Power Cleans 75/55
30 Box Jump or Step Overs 24/20
40 Alternating Lunges
30 Box Jump or Step Overs 24/20
30 STOH 75/55

PERFORMANCE
For time:
30 Power Cleans 95/65
30 Box Jump Overs 24/20
30 Front Rack Lunges (alt) 95/65
30 Box Jump Overs 24/20
30 STOH 95/65

COMPETITION
For time:
30 Power Cleans 135/95
30 Box Jump Overs 24/20
30 Front Rack Lunges (alt) 135/95
30 Box Jump Overs 24/20
30 STOH 135/95