CROSSFIT

STRENGTH
15 Min To Work
1 Snatch from the floor + 1 Hang Snatch from below
the knee + 1 Hang Snatch from above the knee
Rest as needed (1-2 minutes)

METCON

AMRAP 7 Minutes
40/30 Calorie Row
30 Front Squats 95/65lbs
20 Clean and Jerks 95/65lbs
Max Rep Ring Muscle Ups in remaining time

BARBELL