Fitness:
Powell Raises @31X1 8/arm Rest 30 seconds RDL @31X1 8-10 reps, rest 30 seconds
Strict Pull Ups x 3-5 or negatives rest 30 seconds X 4.
Sport
4 rounds of:
3 TNG power snatches heavy
rest 30 sec
3 ring muscle ups
METCON AMRAP 9 minutes
3 power snatches 115/75
3 T2B
6 Power Snatches
6 TTB
9 Power Snatches
9 TTB ect (Fitness do KB and Hanging Leg Raises)
Someone forgot to put his barbell away.