WOD:

#Red Wing

For Time:
30-20-10
Dumbbell Thrusters (50s/35s) *Can sub Barbell Thruster 95/65 if need
5-3-1 
Rope Climbs

OR

30-20-10
Dumbbell Thrusters (50s/35s) *Can sub Barbell Thruster 95/65 if need
20-15-5
Strict Pull-ups

#Red Wing Rx+ Version below:

2 Sets:
20-15-10
Dumbbell Thrusters (50s/35s)
5-3-1 
Rope Climbs
-Rest 5:00 between sets-

STRENGTH:

#Pause Snatch Balance + Snatch Balance:
– (1+1)x 5 sets.
* Rest 60-90 seconds between sets

#Power Snatch + OHS:
– (3+1) x 2 sets
– (2+1) x 2 sets
– (1+1) x 2 sets.
* Rest 60-90 seconds between sets

#Front Squat
– 2×5 reps (70%) (75%)
– 2×4 reps (80%) (85%)
– 1×3 reps (85-90%)
Move up in weight each set. 
* rest 60-90 seconds between sets *