STRENGTH/SKILL

3 sets - For technique

10 Overhead Squat (w/2 second pause at bottom each rep)

F: 10 Front Squat, 1 sec pause at bottom
P; 10 OHS, 1 sec pause at bottom
S: 10 OHS, 1 sec pause w/close grip OHS

3 rounds:  
B1. Single Arm Standing DB Press
3 x 6-8 each arm @ 20X2 tempo
rest 30 sec before B2

B2. 3 Point DB Row
3 x 6-8 each arm @ 20X2 tempo
rest 30 sec before going back to B1

WOD

"No Option"
7 min AMRAP

100M Run
10 Alt DB Power Snatches
10 Pull Up

F: Run 100m + 10 Russian KBS + 10 Ring Row
P: as Rx
S: Alt Arm KB Hang Snatch + 10 Strict Pull Up
[or 2-3 legless rope climb]