Mobilize, then:

10 banded pass thrus in squat
5 inch worms
10 ohs with empty bar
10 squat jumps w/empty bar on back

A.
Every 90 seconds, for 4:30 (3 sets):
Press in receiving position x 5 reps

Every 2 minutes, for 16 minutes (8 sets):
Snatch + Hang Snatch x 1 rep

*Sets 1-2 @ 60% of 1-RM Snatch
*Sets 3-4 @ 65% of 1-RM Snatch
*Sets 5-6 @ 70% of 1-RM Snatch
*Sets 7-8 @ 75% of 1-RM Snatch

B.
Every 90 seconds, for 18 minutes, complete:
1 – Diagonal Walking Lunges x 16-20 reps (hold DB/KB in a farmers carry)
2 – DB Z-Press x 6-8 reps
3 – Iso Hold on Rings x :20.20

C.

Five rounds for time of:
Assault Bike x 15/12 calories
Ring Muscle-Ups x 5 reps (goal is to be unbroken)