Strength:
Press 5-5-5
Metcon:
7 Rounds for time:
40 Double Unders
15 KB Swings (#24/16)
3 Ring Muscle-ups
Weightlifting:
-Snatch pull up to knee
(60%) 3×8
-Snatch pull with pause above knee
(60%) 2×6
-Snatch pull
(60%) 2×4
-Snatch Touch n' go
*Practice