Strength:

Weighted Ring Pull-ups

3-3-3-3-3-3-3-3

Metcon:

Completed in teams of 2

Buy-in:

50 Hang Power Cleans (65/95)

(only one athlete working at once, other athlete must hold their bar as well)

3 min AMRAP of Pull-ups

(only one athlete working at once, other athlete is hanging from pull-up bar)

then

Buy in:

30 KB Swings (35/53)

(only on athlete working at once, other athlete must hold kettlebell for reps to count)

3 min AMRAP of Thick rope lateral hops

(both athletes must jump and land at the same time for reps to count)

then

Buy-in:

50 you go-I go air squats

3 Min AMRAP of Team Wall Ball (20#)

(one athlete must perform a wall ball and the other athlete must catch it for the rep to count)