Strength
EMOMx15
Min 1: 4-6 strict toes to bar 3.1.1.1
Min 2: 5 single arm db push press + 5 single arm db push jerk (per arm)
Min 3: 8 snatch grip bent over row 3.1.1.2
Min 4: rest
Metcon
10 rounds: 1 min on/ 1 min off
100m sprint
5 dead lift (1.5 body weight)
Max strict hspu
Or
Max pull up or muscle up
(alternate every round)
Accessory
2x
20 tricep pull down
8 kb windmill