Wedensday

Warm Up:
500m Row or 20 Cal Bike
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Strict Pull Ups
10 PVC Pipe Pass Thru
10 OHS
:30 Sec Samson Stretch

Core: 
L-Sit Hold – 4 Set ME Hold
– From Rings, Box, or plates

Strength: 
Warm Up Work:
w/ Bar
3x Hang High Pull
3x Muscle Snatch
3x OHS
3x Hang Snatch (squat)
3x Snatch

Snatch Work
Snatch Grip Push Press + Snatch Balance + OHS
1-1-1-1-1 (Increasing weight)

Metcon:
Team of 3
Buy in:
600 m relay (total)
THEN
3 rounds:
30 Overhead squats 95/65
30 mountain climbers
30 GHD sit ups
30 push press 95/65
30 knees to elbow
THEN
600m really (total)
*break up reps and run however