Strength:-
Power Snatch 5 x 3
Then 8min 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
Metcon:-
500m row
20 Push press 50/35kg
20 T2B
20 Burpees