Strength:
5 Sets:
5 Romanian Deadlifts
5-10 Strict Toes-to-bar

Metcon:
For time:
200m Farmer Carry (#24/16, x2)
12 Clean and Jerks (#70/45)
200m Sandbag Carry (#60/45)
12 Clean and Jerks
200m Double KB Front Rack Carry (#24/16, x2)

Weightlifting:
-Hang snatch high pull+hang power snatch
(50%) 3+1 / 3
(60%) 3+1 / 2
(65%) 2+1 /2

-Drop clean
8×3 Ascending weight

-Power jerk behind the neck
(60%) 3×5
(70%) 3×3

-Back squat
(70%) 4×4
(80%) 2×2