Strength

15 minutes to 1RM tempo HBBS (5 secs down, 5 secs in bottom, explode up, 5 secs at top)

-then-

2x2 @ 90% of above (tempo)

WOD

EMOM for 12 minutes

First minute: 3-5 burpee box jumps

Second minute: 8-12 thrusters 95/65#

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