Warm-Up
200 Meter awkward walk(1 hand heavy farmer, 1 hand overhead)
2 Rounds
10 Single Arm SDLHP (5 left, 5 right)
10 Single Arm Ring Row (5 left. 5 right)
ME L sit(rings)

Speed
Every 90 seconds for 10 rounds
Row 10 x 15 sec Sprint @ 100%

Strength
Every 3 Minutes for 5 Rounds
a.6 Tempo chin ups (33X1)
b. ME banded chin-ups (add a green band to whatever you're using)

Conditioning
4 Rounds for time
20 Single Arm Power Jerk(10L,10R)
10 Toes to bar (unbroken)
5 Burpees

Weightlifting Club
1 Rep Max Hang Snatch (above the knee)
by way of..
1 Rep Max Hang Muscle Snatch

Every 90 seconds for 5 Rounds
1 Hang Snatch @ 90% of 1RM
Every 90 seconds for 4 Rounds
3 Hang snatch extensions @ 100% of 1RM
Every 90 seconds for 5 Rounds
5 Jumps @ 50% of 1RM