1 Attempt for Max Reps

1A) strict HSPU 4x1
1B) behind the neck pull ups 4x1

4 x 3

7 Rounds, On the 3:00:
500 Meter Row
12 Toes to Bar

On the 1:30 x7:
1 Snatch Pull
1 Low Hang Power Snatch

Set #1 - 65%
Set #2 - 70%
Sets #3-7 (5 Sets) - Build to a heavy for the day.

Hang clean 3x2x70%, 3x1x75%

2-3 rounds of :
1 legged deadlift wth 1 dumbbell 8+8 reps
10-15 hip extensions or good mornings with light load
rest 2-3 min

45sec. ON, 15 sec. OFF for 25min
Airbike for cals
Burpee
Shuttle run
DU
Rest

Intensity level 2-3
Scale as needed so you can maintain proper intensity level.
No heavy breathing allowed.
You should be able to talk after every round.

3RFT:

10 pull ups
10 KB swing 32/24kg
12/9 cal. Row

Metcon:
AMRAP 12
10 goblet squat 24/16
6 C2B
10 jumping lunge
6 T2B
10 jumping squat
6 HSPU