Strength

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74% 
4 Reps @ 79% 
2 Reps @ 84%

6 Reps @ 76% 
4 Reps @ 81% 
2 Reps @ 86%

Work

For Time: 
1 Mile Run
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (165/105) / 20 DB Power Snatches @ 45/30

CompTrain

Pause @ Knee High Pull + Muscle Snatch + Power Snatch + Squat Snatch
6 x 1 + 1 + 1 + 1 building to 78%
1 Complex On the 2:00 x 7 Sets @ 78%

Strict Ring Muscle-Ups
5 Sets:
1:00 On
1:00 Off