Warm-up:
EMOM 12, alternating:
a) 8 Pushups
b) 6 Squat Thrusts
c) 8 Press, empty barbell, controlled descent
d) 6 Goblet Squats
Strength:
Floor Press 1RM
WOD:
For Time:
21 Burpees
9 Shoulder-to-Overhead, 135#/95#
15 Burpees
15 Shoulder-to-Overhead
9 Burpees
21 Shoulder-to-Overhead
TIMECAP: 6:00
Extra Work: Front Squat 3×3 @ 65% of 1RM