Strength:
Bent Over Row
5-5-5
Metcon:
For time:
50 Chest-to-bar Pullups
50 Toes to Bar
50 DB Box Step Ups (#22.5/15, x2)
50 DB Thrusters (#22.5/15, x2)
50 Burpees
Weightlifting:
-Snatch balance
(60%) 3×6
-Clean + front squat + power jerk
(60%) 2+1+1 /2
(70%) 2+1+1 /2
(80%) 1+1+1 /2
(90%) 1+1+1/ 1
-Clean pull with pause above the knees (5 sec')
6×3 (70%)