Strength
5x Muscle snatch complex
1 hang muscle + 1 low hang muscle + 1 muscle snatch
Metcon
3 rounds
400m run
15 oh squats 95/65
6 muscle up or 12 chest to bar pull up
Accessory
3x
15 sec hollow hold + 15 hollow rocks
6 ½ kneeling banded face pull + ER