For the alternating EMOM, do as many reps as possible of each movement in 30 seconds. This will allow you to rest for 30 seconds before moving to the next station. Back squats are from the rack and KB snatches do not need to touch the ground (treat them like hang power snatches with one arm) Scale rope climbs to rope pulls.
The metcon is a quick couplet of overhead squats and KB swings. Go heavy with the swings, even if it means doing Russian style swings.
Strength
Alternating EMOM for 12 min:
A) Back squat, 225/155#
B) Rope climb
C) KB snatch, 53/35#
Conditioning
For time:
9-15-21
OHS, 95/65#
KB swings, 70/53#
