warmup:
400 m run
3 rounds
5 deadlifts (add weight each round)
10 kips
10 alt hang snatch with db
400 m run
20 min amrap
6 deadlifts 225/155
7 burpee pull-ups
10 kb swings 53/35
200 m run
extra work:
strength: 5x5 hang snatch
conditioning: 3x 15 cal bike , 75 double unders
gymnastics: 10x10 hollow rocks, 3x 1 min plank