Strength:
Ring row
M1: 5x5
Rx: 5x10
M2: 5x5 Add weight
Conditioning:
4 minute AMRAP
20 DB/KB snatch (10 each side) 15/22.5kg DB 16/24kg KB
10 Box jumps
5 Burpees pull ups
Rest 2 minutes.
Repeat 3 times
Extras: 5 sets of
1 snatch balance 3 OH squats