SWOD

Every 2 minutes for 12 minutes (6 sets), complete:
Snatch Balance + Full Snatch

– increase load as possible –

WOD

Complete as many reps as possible in 4 minutes of:
20 Burpee Box Jump Overs (24″/20″)
Max Calories on the Rower in remaining time

– rest 3 minutes –

Complete as many reps as possible in 4 minutes of:
20 Burpee Box Jump Overs (24″/20″)
Max KB Swings (55/35) in remaining time

– rest 3 minutes –

Complete as many reps as possible in 4 minutes of:
20 Burpee Box Jump Overs (24″/20″)
Max Pull Ups in remaining time