Strength:
A) Power Snatch x 1 + OHS x 1 + 5 HSPU: Start @ 50% and add 5% every 90 sec until failure on EITHER Power Snatch, OHS, OR HSPU.
B) BS: EMOM x 4 min: 1 rep @ 95%
Skill:
A1) 30 sec ME C2B Pullups, no rest, A2) 15 sec static hollow body hold with chest touching pullup bar, rest 90 sec x 4 sets
Conditioning:
6 Rounds:
9 DL (165/115)
6 Burpees Over the bar
3 Rope Climbs
rest 2:1
work as fast as possible