200 M Run or 250 Row - 8 Bench Press - 8 Walking Lunges
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Strength/Lift: Full Snatch - 55/3, 60/3 x 3 sets, 65/3 x 3 sets
*Only if you have more than an hour to train
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Strength/Lift: Bench Press - 5 x 3 Reps @ 85% - E3M
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WOD: 4 Sets (5 Min CAP on each Set - Modify accordingly to hit the mark)
45/30 Calorie Air Assault
10 Burpee Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
10 Alternating One Arm KB Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
20 Air Squats
5 Left Arm KB Press - 35/26 L1, 53/35 L2, 70/53 L3
5 Right Arm KB Press - same
Rest 4 Mins between sets
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Bonus: 100 KB Swings for time 53/35 L1, 70/53 L2, 106/70 L3