Warm-up (15 min)
SOD
EMOM 6 (Both movements done on the same minute)
-Chin over bar hold: 5-15 sec.
-Push-ups: 8-12 [both are done in the same minute]
WOD
Up and down ladder
*1*2*3*4*5*4*3*2*1
* = 10 Air squats
Squat Snatch (touch and go as long as possible) (@ 70-75% of 1RM)
*10 Air Squats, 1 Squat Snatch*
*10 Ait Squats, 2 Squat Snatches…..*
