A Snatch – 8-10 minutes of work here
B1 Powell raise x 10/side x3
B2 bottoms up press x 10/side x 3
16 minute am rap
1 rope climb
8 DB push jerks, 35/20# per hand
35 double unders
50m farmers walk

after you finish the 16 minute amrap go into a slow 1 mile jog for a cool down

Cool Down
bench oh stretch x 30sec. x2
wall stretch x 30sec. x 2
child’s pose x 10sec. x 3