A.

3 RNFT

Front Squat x 8 reps

Rest 60 seconds

Kb Press 5+5

Rest 60 seconds

60 DU

Rest 60 seconds

B.

24’ EMOM Alternating

Minute 1 – 5 Thrusters 60/40

Minute 2 – 12 Pull-Ups

Minute 3 – 15 Box Jump-Overs