Strength:
Weighted Ring Dips
2-2-2-2-2-2
*10-20sec Ring Support after each set (weighted)
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
DB Power Cleans (#22.5/15,x2)
Box Jumps
Roll-ups
Weightlifting:
-Hang Snatch
(60%) 3×8
-Squat Snatch
(80%-100%) 1×8
-Snatch pull with 3 pauses
Starting weight 60% up to 100%
1×8