Going for a run
Every 2 minutes with increasing loads for 10-15 minutes do:
3 Paused Overhead Squats (snatched), then
How many rounds can you do in 9 minutes of:
Rx
3 Knees To Elbows
6 Swings (55/35)
9 Air Squats
Rx+
3 Bar Muscle Ups
6 Swings (more weight)
9 Air Squats
Extra: Shoulder Press & Bent Over Rows 8-8-8-8-8...