400m Run / 1k Bike
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3 Rounds:
8 DB Snatch 50/35
8/8 Banded High Pull to Press
8 Push Ups
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Dynamic:
10/10 Leg Swings (in/out)
10 Toe Touches
10 Btw Legs & OH
10 Lunge Back Lean Back
10 Lunge Behind
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Stretch: 2 mins each
Forward Fold
Baneded Front Rack
Pigeon Pose
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3 rounds: Building in Intensity
8-6 Cal Bike
3 Power Snatch 95/65
2 BF Burpee
1. 3 C2B 2&3. 1-2 BMU
rest 1 min

3 rounds of:
 10 snatches 95lb/65lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 bar muscle-ups
 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

3 rounds of:
 10 snatches 65lb/45lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 chin-over-bar pull-ups
 12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period