1) 16 minute ALT EMOM
Back Squat x 4 reps at 87.5% or higher (you can split them up)
Strict Chin ups on ring 5-8 reps
2) For Time:
3 Rounds
400m Run
500m Row
If you are planning to do some of the WZA team qualifier workouts tomorrow stop here and mobilize
3) Every 90 seconds for 15 minutes
Hang Snatch + Snatch + OHS
4) 4 rounds NFT
Close Grip Bench x 6
Banded Side Steps x 12'
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