Warm Up: 30 Air Squats

20 Standing SPT

6 Lateral Box Step Ups each leg

45 seconds HS Hold

45 seconds Supinated Dead Hang

Strength: 12 minutes EMOM Of:

M1: 10 Lateral Box Step Ups (5R/5L) with 2 DB in the Front Rack AHAP
M2: 30 HS Hold
M3: 10 Double KB Thrusters @2X24/16kg

WOD: For Time:

40 TTB

50 Alternating DB Snatch @30/20kg

60 Ring Dips

Time Cap: 14 minutes.