Strength:
Elevated Ring Rows (weighted)
5-5-5-5-5

Metcon:
5 Roubds For time:
10 Burpee Box Jump Overs
15 Overhead Squats (#43/30)

Weightlifting:
-Hang clean + push jerk
Start (60%) 3+1 ascending weight

-Split position jerk
Practice

-Split jerk
Start (60%) 8×2 ascending weight