Monday

Group Warm Up:
Line Drills
then
3 rounds of
5 GHD  back extensions
5 empty bar front squats
5 empty bar snatch grip presses

Strength
After a warm up
Front Squat
5-5-5-5 @50% of Max Squat Clean

Metcon:

Complete as many rounds and reps as possible in 14 minutes of:

70 Double Unders

7 Muscle-Ups (use a box or band as needed) Level 2 Pullups

7 Snatches (155/105 lbs)