Strength:
3 hang snatches EMOM for 10 min
Choose a weight you can sustain
Metcon:
Rx
Amrap in 20 min of:
20 kb swings, 70/53
20 handstand push-ups
20 toes 2 bar
20 strict pull-ups
Scaled
Amrap in 20 min of:
12 kb swings
15 push-ups
10 hanging knee raises
10 pull-ups
Post loads and rounds plus extra reps.