Strength

Power Snatch + 3 OHS: 5 sets

Arnold Press: 4×12
Pull ups (kipping): 4×10 or 4x AMAP if you can’t do 10 in a row. (no butterfly!)
*Superset with arnold press

METCON: AMRAP 18
12 TTB
18 Wall Ball
24 Push Ups
500m row

Front Squat: 3-2-2-1-1-1

Bench Press: 3-3-2-2-1-1

T-Bar Rows: 5-5-5-5-5

METCON: Do the day’s CrossFit Metcon

Finisher: 3×12 GHD Sit-Ups