'CHALLENGE'
21-15-9
Back squat 100/70kg
Kettlebell swing 32/24kg

5 rounds: 1 min wall balls, 1 min rest

5 min rest

5 rounds: 1 min box jumps, 1 min rest.

Pre-WOD
1 Rep Squat Snatch every 30 seconds for 15 minutes

WOD
30 Reps for time
Squat Clean to Overhead (155/115#)

Post
Tabata Situps-100 reps in as few sets as possible

Warm Up:
All skate (i.e., just get warm)

Mobility:
Pain ball on feet
Pain ball on shoulders

MetCon:
3x
20 Wall Balls 20 lb./14 lb.
20 Burpees
20 Push Press 75 lb./45 lb.
20 Pull Ups

Back squat: 3x3

For quality and minimum rest 20 Min AMRAP:
*200 run with 20 kg sandbag
*15 supine ring-row
*15 Diamond push-ups
*30 DU

Every minute on the minute perform 5 reps each of:

DL @uncomfortable 5reps
Strict HSPU

Clean and Jerk 5x2

Sprint Intervals: on grass. rolling start, 60mx15 reps - all between 8 - 8.5. Rest 2 mins between reps.

3 RFT:
15 OHS, 135/95
30 Abmat Sit up
45 KBS, 53/35