Strength:-
5 x 5 Push Press
3 x 5-8 Chin ups / Ring pull ups
L1 – Chin ups
L2 – Ring pull ups / add weight if depth good
L3 – L-Sit Ring pull ups
Metcon:-
9 squat snatch 70/50kg
200m run
7 squat snatch 70/50kg
200m run
5 squat snatch 70/50kg
200m run
3 squat snatch 70/50kg
200m run