Strength:

1. Power snatch + hang power snatch from the knees: 6 x 1.1 at 75%
2. Pause power clean + jerk: 6 x 2 + 1 at 75%
3. Ring push-ups: 4 x 10
4. FLR on rings: 4 x 45 Seconds

WOD: 5:00 AMRAP

10 Cal ski

10 Toes to bar

Rest 3:00

5:00 AMRAP

12 Box jumps (24″/20″)

12 Hand release push-ups

Rest 3:00

5:00 AMRAP

150 Meter row

15 Sit-ups