500m row
15 back squats @ 225/155
15 push ups
Rest 3 min b/t sets
4 sets

3 sets NOT for time of
1-2 rope climbs / legless
40-50 DUs UB
6-8 strict HSPU

Every 2 min for 20 min (10 sets)
1 power snatch
1 OH squat
1 snatch
1 OH squat
Start at 65-70% of PS

3 rounds for time of
60 DUs UB
40 KB swing 70/53 - Russian
20 Pull ups

3 sets of
20 alt lunges w/kb - moderate
Rest 1 min
20 glute bridges w/2s pause at top
Rest 2 min