STRENGTH
PUSH JERKS
5X3 Alternate with max reps Kipping pull ups.
Scaled- If you do not have a strict pull up, Modify to strict negative pull ups

WOD
Advanced
5 RFT
15 Hang Power Snatch (75/45)
50 Double unders

Intermediate
3 Rounds
15 Hang Power Snatch (75/45)
150 Singles

Scaled
15 Hang Power Snatch (55/30)
150 Singles