Skill:

*Spend 15 minutes working on proficiency with Hang Power Snatches (these should be light) and Rope Climb.

Metcon:

5 Sets, not for time:
2/1 Rope Climbs
15 Hang Power Snatch (75, 55)
200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each)
Rest 90s after each round.

Accessory Work:

Banded OH Tricep Extensions, single arm: 3 x 25 each. Rest 30s.