A. EMOM for 16 Min

1 Hang Power Clean + 1 Below the knee Power Clean + 1 Power Clean

B. 10 Min AMRAP:

5 Ring dips

5 Pull Ups

5 m bear crawl

5 Over the box jumps 30/24

16.30 Weightlifting

CNJ anyhow

PART 1.

Complete as much of the following work for time. Time camp: 10 minutes.

Male weights: 70/30, 90/20, 110/amrap.

Female weights: 45/30, 60/20, 75/amrap.

PART 2.

Establish a 1RM CNJ in 8 minutes.

No rest-time between Part 1 and 2. Scale the weights as needed.