1.) 20 minutes to accomplish
Pressing Snatch Balance 3-3-3-3-3
Heaving Snatch Balance 2-2-2-2-2
Snatch Balance 1-1-1-1-1
2.) The End
Row 5000m for time
rest 3 minutes 
Row 500m for time
*3.) 3 rounds for time
25 GHD Sit-ups
20m Yoke Carry, men 45 and 25lb plates on each post, females 45lb plate on each post
5 Deadlift 355/255lb
note: scale yoke carry load as needed and use approx 75% of 1rm deadlift for scaling dl
*4.) 3 rounds not for time
13 Reverse Hypers
9 GH Raises
20m Handstand Walk