Warmup
Row, Run, Ski or Ride 2 min
3x10 KB Vups
3x10 GHD Back Ext
3x8 Box Jumps
Strength
Ring Rows
5x5 with 3 sec negatives
Alternate with:
5x8 Clapping Pushups
WOD
10 min Timecap
15-12-9
Snatch (135/95)
5-4-3
Wall Walks
*Scale to a weight you can link 5 minimum
REC
DB Step Up Instruction
Then 3x8 each leg