Strength:

1. 8 Sets building to no heavier than 70%, 1 Muscle snatch + 2 Hang power snatch
2. 8 Sets building to no heavier than 70% 1 Power clean + 2 Jerks
3. Back squats: 5 x 3-5, no heavier than 80%

WOD: For time

40-30-20-10

Assault bike cals

Toes to bar

(2 Rope climb after each Toe to bar set)