Warm-up

1 min air assault

Calf/ham/quad stretch

PVC movements

10 Muscle Snatch

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Zots Press

Strength

Overhead Squat

5,5,3,3,3,2,2

Heaviest weight possible

Metcon

3 rounds for time of:

Run, 400 m

30 Pull-ups

20 Deadlifts, 225/155 lbs

10 Strict Deficit Handstand Push-ups, 4/2 in