Warm Up-
Murph Practice
Run 800m
5 rounds
5 Pull ups
10 Push Ups
15 Squats
12 Minute cap *** if you run 800m in  more than 5 minutes then switch the run to a 400

Strength Bench Press
(Use 90 percent of your 1 rep max, the same number you used last week, the percentages are just higher)
5×40%
5×50%
3X60%
3×80%
3X85%
AMRAP at 90%

Quickly review power snatch

15 Minutes
500m row buy in (SPRRRRRIIIINNNNNTTTTT)
Then with remaining time
10 power Snatches 115/75
100m Farmer Carry 50/35

****Sorry if you saw tire flips.. change of plans. tires were pretty nasty, will get them ready for next week.