All Levels:

A. EMOM for 12 minutes(4 Sets):

A1. Row 30sec. for calories(moderate pace)

A2. 6/6 Single Arm Ring Rows(moderate intensity)

A3. 4/4 DB Squat snatches(work up over 4 Sets for your weight in B.)

B. CF Games Event 12 - Pedal to the metal 1(version)

For time:

3 Legless Rope Climb ascents

40-calorie row

8 dumbbell squat snatches (as heavy as possible)

Time Cap: 10 minutes

WL:

A. Snatch

1. Daily max in snatch for doubles.

B. Back squat

1. Daily max in doubles.

2. Drop down to 90% for a triple; 85% for four reps, 80% for five reps, 75% for six reps, 70% for seven reps, 65% for eight reps, 60% for nine reps and 50% for a rep-out set.