Barbell Party

Strength

15min EMOM

min1: 3 Front Squats
min2: 5 Strict Dips
min3: rest

MetCon

12min AMRAP

FITNESS
12min AMRAP
9 Hang Squat Cleans 75/55
6 Shoulder to Overhead 75/55
9 Ring Rows
6 Shoulder to Overhead 75/55

PERFORMANCE
12min AMRAP
9 Hang Squat Cleans 95/65
6 Shoulder to Overhead 95/65
9 Pull-ups
6 Shoulder to Overhead 95/65

COMPETITION
12min AMRAP
9 Hang Squat Cleans 135/95
6 Shoulder to Overhead 135/95
9 Pull-ups
6 Shoulder to Overhead 135/95