Strength
A1) Kang squat 4-6reps 3111
A2) back extension 6-8 reps (2 sec pause at the top )
X  4 sets
Metcon
14 min Amrap
6 Hang power snatch 50/35 kg
12 box jump step down
2 T2b
* T2b increase by 2 reps every round *