Strength:
Bent-Over Rows
5-5-5-3-3-3
Metcon:
"Nancy"
5 Rounds for time:
Run 400m
15 Overhead Squats (#43/30)
Weightlifting:
-Muscle snatch
(55%) 3×3
(60%) 2×3
(65%) 2×2
-Overhead squat
(65%) 3×3
(70%) 2×3
(75%) 2×2
-Push press
(55%) 3×3
(60%) 2×2
(65%) 2×2
-Back squat
(60%) 5×1
(70%) 1+4
(80%) 3×2
(85%) 2×3