Strength:
E2.5MOM for 15min:
3 Hang Power Snatches

Metcon:
For time, 21-15-9:
DeadLifts (increasing weight)
DB Push-Press (#22.5/15, x2)
Burpees over the bar

*RX weights for the deadlift:
21 Round: #100/70
15 Round: #110/75
9 Round: #120/80

Endurance:
For time:
100 Double Unders
100 Pullups
100 Air-Squats
100 Pushups
100 Situps
EMOM 4 Burpees

Skills:
Bar Muscle-Up

Weightlifting:

  • High pull+Hang snatch
    (55%) 3+1 /4
    (60%) 3+1 /3
    (65%) 2+1 /2

-Hang snatch below the knee
(55%) 3×3
(60%) 2×2
(65%) 2×2

-Snatch pull 3 position
Start (50%) 8×4