1) Press
3 x 3 reps ascending

2) 2 rounds:
1 min max wall balls (20/14lb)
1 min max toes to bar
1 min max power snatch (75/55lb)
1 min rest

Transition to the next movement at
50 sec into the minute (10 sec
transition time).

3) 2 rounds not for time:
10 ring dips
10 strict pull ups

Endurance WOD:

Bike – 5 x 2 miles (rest 2 minutes with a light spin)