Tuesday Workout #1 :

Warm Ups
Roll lats, quads, IT bands, calves

Buy In :
4 Rounds NFT
1a. 5 Pull Ups
1b. 20 Sec Frog Stands
1c. 30 Sec Plank (hands at 9/3)

Strength #1 :
Weighted Pull Ups #20*1, #40*1*3

Strength #2 :
Power Snatch + OH Squat 40kg*6+2*2, 50*5+1, 60*1

Metcon #1 ;
3 Rounds For Time
4 #135 Power Snatch
8 Bar Over Burpees
06:07:13

Buy Out :
Snatch High Pull + Snatch #95 *1+2*3 (re-solidify skill after Olympic Metcons)

Stretch
Coconut Water