Run 200 Meters - 5 Pull Ups - 10 Push Ups - 15 Air Squats
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Strength: Back Squat 10 x 3 OTM 60-70%
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WOD: Part A - 7 Min AMRAP
10 Power Snatch - 55/45 L1, 75/55 L2, 95/65 L3
10 Ring Rows L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3 Rest 5 Mins then
Part B - 2000 Meter Row for time
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Accessory: For time - 100 Russian KB Swings for time - 70/53