Monday - The buy in

Group warm up
Line Drills

Skill:
15 minutes to find your heaviest lift on 1 arm snatch
*you may use a dumbbell or barbell - once you get past 60lbs,  you will have to use a barbell

Metcon
buy in: 1/2 Griff
400 meter run
200 meter backwards run
400 meter run
200 meter backwards run
*10 min Cap - The quicker you run, the more rest you will have

Then at the 10 min Mark, 3 cycles of the following:
5 min AMRAP
3 back squats 135/95, 115/85, 95/65
6 chest to bar pullups, L2 - 6 chin above bar pullups, L1 - 6 box pullups
9 hspus (1 abmat), L2 - 2 or 3 abmats, L1 - Box HSPUs
*1 min rest between each cycle

*there will be 2 scores,
1 - will be the time to finish the 1/2 griff
2- will be how many rounds you get on the 3 cycles of the 2nd part