Warm up for full (squat) snatches and use the same weight for all sets of the alternating EMOM. Only go down in weight if your form suffers.

Conditioning is 3 sets of 500m row – these should be all-out efforts/sprints. Record your fastest for the MetCon score and note your and slowest time in comments.

Alternating EMOM for 10 minutes:
A) 2 Snatches
B) 10-15 V-ups

Conditioning

3 x 500m row
rest as needed