Engine warm up
2 rounds
2 min Rowing
8+8 Single leg deadlift with kettlebell 24-32kg
10 + 10 Single arm kettlebell swing 12-16kg

Muscle snatch + Behind neck push press+ OHS
4 x 3+3+3 @ 40-60% from muscle snatch

Ninja Snatch + Snatch p2 slow decend
5 x 1+2 @ 70-80%

Back squat
3 x 4 @ 75%

Snatch High pull
4 x 5 @ 80% of max snatch

3 rounds
20second side plank per side
10 GHD back extension
10 Jackknives