Fitness

Strength
Three sets, not for time, of:
Skin the cat x 3
Stationary or Ring Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds

Metcon
5 rounds for reps of:

:45 Plank Variation
:45 Max Burpee- to-Plate
-Rest :90-

Strength
2 sets:

ME Squat bottom position hold w. BW

Performance

Metcon
AMRAP 12
8 Unbroken Strict Pullups
10 Unbroken Shoulder to Overhead (95/65)
12 Unbroken Jump Squats

Weightlifting
3 RM Hang Power Clean