4X5 Back Squat Working to Heaviest Possible. Rest no more that 2 minutes between sets.
4X8 (or ME) Strict Deficit HSPU. If you don’t have yet have your deficit HSPU do the least scaled version possible. No feet on boxes (IMO totally keeps you stuck) Holds are ok as are partial movements are ok
Alternating EMOM for 20:00 of:
Even – 1,2,3,4,5,6,7,8,9,10* Power Cleans 185/125#*
Odd – 10 Kettlebell Snatches 24/16kg
*Please pick a weight that you have at least 80% certainty that you can finish all 10 reps at the 18 minute set. In other words don’t do the first 2 sets and drop weight. Or if you fail to finish the set of 8 or 10 that’s ok you just didn’t finish the Rx number of reps. A perfect score on this wod would be 155Rx. Touch and go on the cleans is fine and encouraged.
4 x 8 bent over rows. Totally strict with perfectly flat back and packed shoulders looking forward.