Complete in order:
Conditioning:
AMRAP in 3 min:
10 Power Snatch (75/55)
4 Burpee Over Bar
rest 3 min
Same AMRAP in 4 min
rest 4 min
Same AMRAP in 5 min
rest 5 min
Same AMRAP in 4 min
rest 4 min
Same AMRAP in 3 min
Skill
A) in 6 sets find max 3 rep strict dip
B) 4 sets: 6-10 russian dips as able
Strength:
A) EMOM x 16 min:
Odd Min: 12 Double KB Push Press + 3 OHS AHAP
Even Min: 8 Weighted Chinups
B) BS: 60/3, 70/3, 75/3, 80/3*3 sets, rest minimally