Strength:
Push-Jerk
5-5-5-3-3
Metcon:
For time:
10 Clean and Jerks (#80/55)
20 Burpee Box Jumps
30 Ring Dips
40 Wallballs (#10/6)
50 Cal Row
Weightlifting:
Muscle Snatch + OHS
(2+2) @ 60% x 4
No Jump Snatch
2 @ 75% x 4
Snatch Pull + Squat Snatch
(1+1) @ 85% x 4
Snatch Pull
3 @ 120 x 4