Strength

Back Squat

5 @ 75%

3@ 85%

1+ @ 95%

WOD:

AMRAP 3:
12/9 Cal Bike
12 Power Snatch (95/65)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
8 Power Snatch (115/80)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
4 Power Snatch (135/95)

Extra Credit/Skill Work

Not for time:

8 Muscle-ups
20 Kipping HSPU
5 Muscle-ups
15 Kipping HSPU
3 Muscle-ups
10 Kipping HSPU