Strength: OH Squat
1 Squat Snatch + 1 OH Squat- 5 sets, start @ 70% 1 RM
Metcon
3 Rounds, not for time
30 sec hold on rings
1 Legless Rope Climb
1 min Plank or ME
1 Legless Rope Climb
30 sec Handstand hold
Rest as little as possible between exercises. Rest no more than 3 minutes between rounds.