500 m row or 400 m run
2 rounds of
10 goblet squats
10 push ups
10 sit ups w/ kb extended arm over head
5x3 Power Snatches , warmup to 70% and work your way up to a heavy triple.
3 rounds for time:
10 Power Snatches, 95/65, RX+115/75, RX++135/95, scaled A 75/55
10 Ring Dips, Scaled A, use bands on rings or no bands on fixed bars.
500/400 m row
Jerks, on the minute for 10 minutes.
1 push jerk+ 1 split jerk, start at 60% add weight as you can.
Work on 2 goats for 15 min.