1.) Every 3 minutes for 5 rounds complete Snatch complex:
Floor to hang->Floor to high hang->T-n-G Snatch->3 overhead Squats,
add load each round
2.) Get in the Ring
60 Yd Shuttle Run (15, 10, 5 yd)
30 Toes to Bar
30 GHD Sit-ups
60 Yd Shuttle Run
20 Toes to Bar
20 GHD Sit-ups
60 Yd Shuttle Run
10 Toes to Bar
10 GHD Sit-ups
*3.) for time:
3-2-1
Rope Climb
Hang Clean 225/155lb
Strict Muscle Up
*4.) for time:
50 cal Airdyne
50 Burpees
5.) Thoracic Smash with a foam roller for 5 minutes