Strength

3 sets of:
8-12 Snatch Grip rom. DL (start with first weight after empty bar)
rest 60s
3-5 Plyo Push Ups directly into
ME -1 Push Ups at tempo 21X1
rest 2min

Wod

For Time:
10 T2B
20 Goblet Squats (24/16kg)
30 Russ. KBS (24/16kg)
400m run
30 Russ. KBS (24/16kg)
20 Goblet Squats (24/16kg)
10 T2B
(7min cap)