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.

Power Snatch
3@70%

2@75%

1@80%

1@85%

1RM
1B.

Overhead Squat
2@70%

2@75%

1@80%

1@85%

1RM

 

2.

As many rounds as possible in 10 minutes:
6 Strict Handstand Push-up
8 Strict Ring dip
10 Power Snatch 95/65