Strength:

E2MOM 16
Hang Power Snatch
1: 7@55%
2: 6@60%
3: 5@65%
4: 4@70%
5: 3@75%
6: 2@80%
7: 1@85%
8: 1@90%

All multi-rep sets should be touch and go.

Conditioning:

AMRAP 12
10 Wall Balls (20/14)
5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)
20 Wall Balls
5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)
30 Wall Balls
5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)
40 Wall Balls
5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)
Continue adding 10 wall balls each round until the AMRAP is complete.