STRENGTH: (20 min for both)

Snatch
60%/2
65%/2
70%/2

Back Squat
(65%/3)3

BeachFit will do:

EMOM 16

Min 1: 10 Goblet Squats + 10 Sit Ups

Min 2:  10/8 AirDyne Bike (Scale to 8/6 if needed)

WOD:

#gridlock

AMRAP 15:

30 Wallballs (20/14#)

20 Power Snatch (75/55#)

5 Ring Muscle-ups

Scaled/BeachFit will do:

AMRAP 15:

30 Wallballs

20 Plate Ground to Overhead

5 Pullups/Ring Rows

5 Bench Dips