Saturday

Weightlifting
Power Snatch (3-3-3-3-3-3-3)

Metcon
Metcon (AMRAP – Reps)
7 minute AMRAP:
1 legless rope climb
4 Bar muscle ups
8 American KBS 70/53

or:

7 Minute AMRAP:
3 Pull-ups (scale to band assisted)
6 Parellette shoot-throughs
9 American KBS 35/26