5min to do as many kb snatches as possible, 24/16kg
then
50 ghd sit-ups
50 ghd back ext.

Push jerk
3 sets of 10
GHD sit-ups with a band
4 sets 10

3 rounds:
800m run
5 trips up a 15ft rope
50 push-ups

“Elizabeth”
21-15-9
Clean, 135/95
Ring dips

Snatch
7sets of 5 reps

Not for time:
4sets of 10 each
GHD raises
Reverse hyper

1 mile run for time

Rest day.

For time:
Run 400m
25 push press, 95/65lb
Run 400m
25 hpc, 95/65lb
Run 400m
25 KB swings, 32/24kg
Run 400m
25 wall balls, 20/15lb

Hang power cleans
5 sets of 5

For time:
30 back squats at body weight
3 trips with prowler, 360/200lb. each trip is 120ft