Strength:-
Power Snatch 5 x 3
Then 10min EMOM working on one of the skills below. Work for 40 secs/rest 20 secs
Rope Climbs
Skipping (Double Unders, Crossovers, DU Crossovers)
Kipping or butterfly pull ups/C2B
T2B
Metcon:-
3 rounds
20 KB Swings 32/24kg*
20 Jumping lunges
20 Sit ups
*choose weight to go unbroken