SWOD

Every minute on the minute for 7 minutes, complete:
5 Hang Power Snatches

– maintain same weight for all sets

WOD

30-20-10 for time (10 min cap):
Cals on Bike or Rower
GHD Sit Ups

– rest 1 minute after cap –

Complete as many rounds and reps as possible in 10 minutes of:
15 Burpees
15 Overhead Squats (95/65)