Weightlifting
Snatch (@(70%+15#)x2x4)
(18min)
4 rounds of Snatch doubles @70% of 1RM Snatch+15#
4 rounds of Snatch doubles @70% of 1RM Snatch+15#
Paused Front Squat (@(80%+30#)x2x4)
(15min)
4 rounds of Puased (1-2seconds at the bottom of the squat) doubles @80% of 1RM FS+30#
4 rounds of Puased (1-2seconds at the bottom of the squat) doubles @80% of 1RM FS+30#
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
12 Hang squat snatch 75/55
10 Handstand push-ups
12 Hang squat snatch 75/55
10 Handstand push-ups
GYM1010 
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