Lift: Snatch + Gymnastic emom : Ex
for 7 min : Power snatch + snatch > 3c2b + 5 kipping
(work to max) Scaled op : 5 pull-ups

after: 3 attempts HS Snatch *10 min cap

Wod: 3rFT (115/75-95/65-135/95)
3r of:7 front rack lunges + 4 BFB
Into:
400 m run

Core buyout:
100″ single arm OH carry x3s ea