Warm-up:

400m Run/500m Row/400m Ski/.8m Bike

a) 3 Rounds not for time:

5-8 Strict Chin-ups (scale to negatives)
5-12 Push-ups (full ROM no knee push-ups)
:20 Hollow rock or hollow hold

or

b) 3 Rounds not for time:

8 Strict Press with bar
10 Ring rows
12 KB Goblet Squats

 

1A.

Snatch
3@65%

3@70%

2@75%

2@80%

2@85%

2RM

1B.

Snatch Pull
3@ 100%

3@105%

3×2@ 110%

 

2.

As many rounds as possible in 12 minutes:
40 Double Unders
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 55/35