Strength:

1. EMOM for 6:00, 3 touch and go squat cleans
2. EMOM for 6:00, 3 touch and go squat snatch
3. Back squat: work up to a 1RM
4. EMOM for 10:00, unbroken sets of 7 toe to bar, 5 pull-ups, 3 chest to bar pull-ups (all on set without dropping from bar).

WOD: For time

Row 500 meters

Farmers walk (70 Kbs/50 Kbs)

x 7