Metcon:
"Murph"
For time:
Run 1600m
100 Pullups
200 Pushups
300 Air Squats
Run 1600m
*Split reps as you like (not runs)
*Rx: wear a 9/6kg vest

Skills:

  1. Handstands (hold/walk)
  2. Kipping Toes-to-bar

Weightlifting:
High Hang Snatch Pull+Power Snatch
(60%) 3+1 /8

Squat Snatch with 3sec' pause under the knee
(80%) 1×8

Cluster (Squat Clean+Thruster) max out RM1