A. Pause Snatch, build to a tough single, drop each rep from top 

**pause 3 sec at knee cap on way up

Could only get 125 today

B1. Ring Dip Weighted, 6 sets to build to 1RM *1-no weight, 2-15,3-26,4-35,5-44,6-44

+

10 min AMRAP

5 Ring Pull Ups

5 Clapping Push Ups

7 rounds even

+

3 sets @ consistent effort, mix and match order each set **record times

Run 400m

20 Air Squats

15 Push Ups

10 Burpees

Rest 2 min b/w sets

Round 1 2:59

Round 2 list reversed. Beat it by a second, 2:58

Round three: push-up burpee run air squat 

2:55