Mobilize, then:
2 sets:
5 inchworms
5 snatch grip push press
5 ohs
5 snatch balance
:30 side plank (each side)
A.) every :90 for 7 sets
Snatch + OHS start at 60% and build
B.) 3 sets of:
:60 sec ass bike for cals
Rest/transition :15 sec
:45 sec C2B pull-ups
Rest :90 sec
:60 sec double unders
Rest/transition :15 sec
:45 row for cal
Rest :90
C.) after adequate rest,
3 min amrap
Max HR pushups in the 3 min