A) Strength:

Every 1:30 x 8:

Odd: 6-8 Close Grip Bench Press (challenging weight, perfect form)
Even: 8-10 Ring Rows w/a pause.

2) Take 5 minutes and get prepped for Metcon performing at "game speed":

2 Rounds of:

6 Alt. DB Snatch
6 Burpees

- Rest 90s -

B) WOD:

AMRAP 7:

14 Alternating DB Snatch from the Floor (Rx = 50/30, S = 40/20, 30/15)
7 Burpees

Alternate WOD:

AMRAP 6:

10 Russian KBS (53/35)
5 Burpees OR Squat Thrusts

C) Extra Credit:

1a) 1 1/4 KB Tricep Extensions (4 x 10). Rest 30s.
1b) Banded Plank Rows (4 x 10 ea). Rest 30s.