Strength
Every 3 min for 12 min
1 power snatch
1 hang power snatch
3 oh squats
1 snatch
Metcon
AMRAPx10
10 Handstand push up
Double KB front rack carry x2 length of gym
10 Double KB front squat
Accessory
3 rounds
8 ½ kneeling banded face pull + ER
20 ab wheel outs
10 back ext