Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 OH lunges with KB

10 push ups with one hand on KB

10 goblet squats

5 strict Pull Ups, alternate grip each round. 

Workout warmup, strength;

Bench Press

Warmup to 75%

5x3 @ 80%, add weight if you can but do 3 reps each round. 

Workout:

For time

21-15-9

Front squats 115/75, RX+135/95

TTB

50 DU's after each round

Lift:

Power snatch

1 hang, 1 from ground on the minute for 10 minutes.

Start at 65% and add weight as you can. 

Skill:

Ring MU's, max set on the minute for 10 minutes. Try and maintain same rep count for each min.