3 sets
:30 bike
10 reverse lunges each
5 Squats w/ barbell (add weight)

2 rounds for time:
20 power snatch 75/55
20 pull up
rest 2:00
1 round
20 power snacth 135/95
10 ring muscle up or 20 c2b

Scoring: the 2 rds for time is 1 score, rest 2:00 then 1 rd for time

Bonus Fitness / Cooldown

2 sets:
20 empty bar zpress (35/25)
30 light db curl
20 crossover reverse fly
20 light db bench ( slow eccentric each rep)
Rest :90

Cooldown
4 way banded shoulder strength :30 each spot
couch stretch 1:00 each
Seated saddle stretch