Warm Up: Athletes Choice 10-12 minutes

METCON: For Time

• 15 Power Snatches, 95/55 lbs
• Row, 500/400 m
• 12 Power Snatches, 115/85 lbs
• Row, 500/400 m
• 9 Power Snatches, 135/95 lbs
• Row, 500/400 m
  • — then — 9 Rope Climbs, 15 ft — then —
• 9 Power Snatches, 135/95 lbs
• Row, 500/400 m
• 12 Power Snatches, 115/85 lbs
• Row, 500/400 m
• 15 Power Snatches, 95/55 lbs
• Row, 500/400 m

Strength:

3 rounds of:

• 5 Weighted Strict Pull-ups, pick load
• 1 set at 50% of max, Strict Ring Dips
• Rest 2 mins

Then

3 rounds of:

• max rep Strict Pull-ups
• max rep Ring Push-ups
• Rest 2 mins

For the community in ROM:

10 burpees a minute for 10 minutes

then 5 rounds for quality of:

1 minute plank hold

20 push-ups

7 diamond push-ups