Strength:
3 Sets:
5 Strict Toes-to-bar
10 Kipping Toes-to-bar
Max Unbroken Ring dips
*Rest 2min
Metcon:
AMRAP in 15min of:
2-4-6-8...
DB Step-ups (#22.5/15, x1)
DB Snatch
20-40-60-80...
Double Unders
Weightlifting:
-Hang snatch high pull + power snatch
(60%-70%) 3+1 / 8
-Snatch pull
(90%-100%) 3×8
-Back squat
(70%) 4×1
(75%) 1×1
(70%) 4×1
(80%) 1×1
(70%) 4×1
(85%) 1×1
(70%) 4×1