Strength:
Snatch + Hang Snatch (1+1) - 15min to build to a heavy complex
Metcon:
3 Rounds for time:
5 Hang Power Snatches (#70/45)
7 Ring Muscle-ups
Run 400m
Endurance:
In teams of 2 for 40min:
Partner 1 completes AMRAP of:
1 Rope Climb
10 Pushups
15 Air-Squats
Partner 2 Runs 800m