Start up
stretch 4 mins
choose one: 2 mins of running(400m) rowing(500m), mountain climbers, jax

3rds
8-12 rkbs
8-12 db pp
8 back extension

Complex(13)sn grip dead+hang snatch+hi hang snatch(focus on good technique for all movements) Set up properly.

Metcon
Amrap 12
400m buy in then amrap the following in the remaining time:
8 s/a alt db snatch 45/30
8 box jumps/step ups

Metcon-comp
Amrap 12
750m row
then amrap the following in the remaining time:
2 snatch 155/110
4 box jumps 30/24
6 ghdsu

Finisher
2rds
20 scap push ups
20 cuff iso
20 bfsu