Strength:
Romanian Deadlift
10-10-8-8-6-6
*20sec Hollow Hold after each set
Metcon:
For max reps (calories):
Every 2:30 for 6 rounds (15min):
10 Hang Power Cleans (#43/30)
8 Push-Press
Max Calorie Row/Bike on remaining time
Weightlifting:
Box Power Snatch + Snatch Balance
(3+3) @ 60% x 4
Box Squat Snatch + OHS
(2+2) @ 75% x4
Box Snatch
2 @ 85% x 5
Front Squat
5 x 4
Sots Press
12 x 4