Strength:
Weighted Pullups
5-5-5
30-60sec Handstand hold after each set
Metcon:
2 Rounds for time:
Run 200m
7 Clean and Jerks (#80/50)
Run 200m
14 Front Squats
Run 200m
21 Burpees
Outdoor:
For time:
150 Burpees
*Every 2min Run 200m
*Start the workout with a 200m run
Weightlifting:
-High hang pull + Power snatch
(40%-60%) 3+1 /8
-Hang snatch
(60%-80%) 3×6
-Clean+Hang clean
(60%-80%) 1+1 / 8