Strength:

Back Squat 4×10 (70-75%)

Strength 2:

Every 3 min x10 (30min)
Snatch Sets
Min 1-2 = 3 reps 60-65%
Min 3-4= 2 reps 70-75%
Min 5-6= 1 rep 80%
Min 7-8= 1 rep 85%
Min 9-10= 1 rep 90%

WOD:

9-7-5
Dumbbell Squat Snatch 70/50#
Ring Muscle Ups

Accessory Work:

4 Sets
Jefferson Curl x8-10
Weighted GHD sit ups x15-20 (Medicine ball/ Wight plate)