Strength:
Romanian Deadlift 8-8-8-8
*rest 2min between sets

Metcon:
5 Rounds for time:
12 KB Thrusters (#24/16, x1)
10 KB Front Rack Lunges (#24/16, x1)
8 Toes-to-bar
6 HSPU
4 Burpee-Pullups

Weightlifting:
-Kettlebell jump squat and high pull

-Snatch pull with 3sec pause below knee (without full extention)

3×8 (80%) escending weight

-Snatch pull with 3sec pause below and above knee
(without full extention)

2×8 (80%) ascending weight

-Snatch pull with 3sec pause above knee+full extention

1×8 (80%) ascending weight