KB or DB Snatch (not for time)
3 sets of 10 (choose your own load)
Push Ups or Strict HSPU
3 sets of 5-10
3 sets of 10-20
Scale the run to make sure you get to the Toes to Bar and get at LEAST 1 min rest. Scale T2B to knee raises or 30 sec active hang from the bar.
Lie on a foam roller, with the roller between the shoulder blades lengthwise along the spine. Open through the chest and shoulders. Let the head fall back. Hold for at least 2 minutes.