Warm-up
3 Rounds of:
10 x Air squats
10 x KB Swings
200m Run
WOD
Back squat 3 x 20
WOD
3 Rounds for time of:
400m Run
10 x Hang power snatch (115#/80#)
Core
5 x 10 BB Roll outs
Extra WOD
Strength
Bench press 3 x 5
Carry
5 x 100m Waiter’s carry (50m L arm, 50m R arm).  As heavy as possible.