Warm up-
8 minute bike or row then grab an empty bar and perform power snatches and overhead squats

Strength
10 Minute EMOM
2 Power snatches
1 Overhead Squats

*if you can’t perform a full overhead squat do 2 power snatches + 2 front squats. You will have to readjust your grip for the front squats

Wod-
5 Rounds
7 Overhead squat 135/95 (sub 7 front squats)
2 rope climbs (sub 4 rope pulls from the ground
7 ring dips (sub 12 bench dips)