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.