Fitness

Metcon
A. 4-5 Sets of:

A1. 6-8 (Weighted) Push-Ups
A2. 6-8 supinated BB Rows
A3. 6-8 Hanging Leg Raises @2121
A4. 10 (Deficit) Stiff Leg DL

Metcon
B. For time:

100 KB Snatches(total, switch whenever needed)

Time Cap: 5:00min

Performance

Metcon
A. Find your technical max of the following complex:

3 Snatch First Pulls(3sec. Pause at the knees) + 3 Hang (Power) Snatches

Metcon
B. For time:

30 Ring Muscle Ups

Time Cap: 10:00min