Warmup
Row, Run or Ride 2 min
3x10 GHD Hip Extensions
3x6-10 HSPU
3x10 Ring Rows

Strength
6x Work to Max Load Zercher Yoke Carry

WOD
5 min to complete:
30 cal Row
30 Lateral Bar Hopping Burpees
30 Wall Balls (20/14)
Then spend 6 min to establish 1RM Snatch