Strength
EMOM snatch (2 second pause at knee)
2 @70% for 3 min
1 @75% for 3 min
1 @80% for 5 min
Metcon
3 rounds
300m row
15 thrusters 95/65
12 burpee over the bar
Accessory
3 rounds
5 half kneeling bottoms up kb press
10 band pull aparts
20 weighted sit up