200 Meter Run or 250 Meter Row
5 Squat Snatch
20 Ft Walking Lunge Steps
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Strength/Lift #1: Squat Snatch - E2Ms - build up
5 sets x 1.1 Rep @ 65-75%
(Do a Rep reset/regrip - do another rep)
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Strength/Lift #2: Barbell Walking Lunge
4 x 30 Feet
2 Sets Front Rack
2 Sets Overhead
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WOD: 10 Rounds for time
8 Push Press - 65/45 L1, 95/65 L2 & L3
10 Bar Facing Burpee over Barbell
*30 Min Cap!