STRENGHT

RX
Barbell walking lunges
4 x 12 reps @ AHAP
2 min rest

Scaled
Anyhow walking lunges
4 x 20 reps

METCON

RX
For time:
40 Squat snatches 45/30kg
30 Push ups
20 Double unders
10 Ring muscle ups

Time cap: 8 min
Target: 6 min

Scaled
For time:
40 (Hang) power (into squat) snatch
30 Box push ups
20 Single unders
10 Any Ring muscle ups scaled option

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