Then, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con
4 Rounds
Run 400m
Row 500m
20 Later burpees over rower

4-5b. Interval Work
AMRAP 20 minutes
15-12-9
Calorie row
CTB pull-ups
Rest 1 minute
15-12-9
Calorie row
Ring dips
Rest 1 minute

4-5c. Strength
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×3 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

4-5d. Accessory
5 Rounds
Overhead yoke carry 50ft
Rest 2 minutes
Weight should be doable in 1-2 attempts per round