EMOM 5 min
Snatch balance with 2 sec pause in bottom (catch)

EMOM 5 min
High hang snatch with 2sec pause in catch

Doesn’t have to be squat
Pick a weight that you control, increase during if you like.

Only the first EMOM at lunch

AMRAP 12 min

-400m run
-8 Handstand push ups
-4 Overhead squat 50/35kg

L1: 70/47,5kg, strict HSPU
L2: RX
L3: 30/20kg, 4 negative HSPU
L4: Frontsquat, 4 HSPU from box OR 8 push ups