Mobilize, then:
2 sets:
5 inch worms
10 kB swings
:30 plank
5 strict pull-ups
A) every :90 sec for 6 (4 sets)
3 narrow grip ohs (stay light)
Every 2 for 10
1 snatch pull + 1 power snatch + 2 ohs
* build to heavy
B.) 3 sets for total time:
20/15 cal row
15 box jumps 24/20
15 C2B pull-ups
*rest 1:00 between
C.) 3 sets:
12 hip extensions on ghd
12 ghd sit-ups