Warm up:
3 Sets
10 Plank ups
10 Steps, Knee hug to horizontal lunge twist
30sec Banded support full squat

1. Back Squat
(75%x 5 reps, 85%x 3 reps, 95%x 1+ reps)

2. Complete 10 rounds of:
3 muscle up (Coach to discuss scaling options)
10 burpees
30 double unders

3. For time:
100m 2-arm OH KB carry
100m 2-arm front rack carry
100m 2-arm farmers carry
100m 1-arm farmers carry, 50m right arm/50m left arm
RX (2x16/2x12)
RX+ (2x24/2x16)

Comp Squad: The week we are chasing a new PB on your back squat, but before that...
Snatch complex: 
10 rounds – Every 2 minutes, perform:
1x power snatch + 2x hang squat snatch + 3x squat snatch (Work up to a max for the day)
Then join the CrossFit class for the Metcon.