Strength
3x 2-3 min rest between each
A1) 5 back squat 5.5.x.1 -30 sec rest
A2) 8ea db staggered stance RDL 3.1.x.1
Metcon
AMRAPx16
200m shuttle sprint (2x100m sprints)
9 hang power snatch 75/55
11 oh squat
Accessory
2x
12 banded face pull
45 sec plank