Strength

Hang Power Snatch + 3 OHS:
5 Sets

Weighted ring dips:
7-7-7-7-7

Ring rows:
10-10-10-10

METCON:
Every other minute on the minute for 18 minutes:
1 Snatch (205/123)
10 Lateral Burpees

Front Squat: 1-1-1-1-1-1-1

Bench Press: 1-1-1-1-1-1-1

Weighted Pull-Up: 1-1-1-1-1-1-1

METCON:
AMRAP 30:
1000M Row
15 Deadlift (225/153)
30 Wall Balls
70 Double Unders