Fitness

Metcon
4 rounds of:

4 neg. Pull Ups pro (5-10 sec)
30m farmer carry (turn @15m)
5 stiff leg DL
ME L Sit on parallets

Metcon
Amrap 10

25 KBS
25 Box Jumps
50 SU

Performance

Metcon
2 Sets of:
15 m ME OH Yoke carry


Find your max in the complex:

1 Snatch
2 Power Snatches
3 Hang Power Snatches

Metcon
EMOM for 10 Min:

3 Snatches
5-10 strict Pull Ups