6 rounds:

1 Power Snatch + 2 OHS + 3 behind the neck snatch grip push press

5x60%
5x65%
5x70%
5x70%

5x60%
5x65%
5x70%
5x75%

WARM-UP

2-3 rounds:
20 Jumping Jacks
10m 4-Step Walk video
20 Jumping Jacks
10m Lateral Lunge video

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CONDITIONING
For time A+B+C+D

A: 5 rounds:
20 Split Jump
50m Shuttle Run (25m+25m)

B: 5 rounds:
20 Air Squat
50m Shuttle Run (25m+25m)

C: 5 rounds: 
10-20 Push-Up
50m Shuttle Run (25m+25m)

D: 5 rounds: 
10 Squat Jump
50m Shuttle Run (25m+25m)

Overall RPE 4

There is no rest between rounds or A+B+C+D. 
Target: all reps unbroken and sprint the runs!

50m Shuttle Run = Run 25m, touch the ground and turn back

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COOL DOWN

5min easy jog/run/Walk nose breathing only

3-6 rounds of Body Flow video

Glute March x 100 Reps. Rest as needed.
*Every time you stop complete a 20s wall sit hold
+
Rock back adductor stretch x 60s each side

Three sets of five strict ring muscle ups

4RFT

30 situps
15 strict hspu
30 alternating pistols

E2MOM x 5

Pause 1 sec at
- going down at parallel
- bottom position
- going up at parallel

Tempo: 2-3 sec between each pause

50 du
21 deadlift double kb 20kg+20kg
21 hang power snatch 20kg
21 v up
50 du
15 deadlift double kb
15 hang power snatch
15 v up
50 du
9 deadlift double kb
9 hang power snatch
9 v up
50 double under

Amrap 10
150 squat jump
Max effort h.r. push up