Warm up:
5 min shoulder mobility
2 rounds
10 bb backsquats
10 romanian deadlifts
10 snatch pull from pos 1
10 muscle snatch

Strength:
Backsquats
10 min to work up to 80 %
5×5 @ 80% of 1RM (85 kg)
2 min rest between sets

WOD:
15 min amrap
30 – 20 – 10 – 20 – 30
cal row
between sets 10 burpees over the rower
Result: 130 cals - 50 burpees

Rest 5 min

amrap 5 min

squat snatch @ 40 kg
count snatches for score: 14 squat snatches