CrossFit
For time
100 push ups
500 metre row
75 push ups
1000m row
50 push ups
1500m row
25 push ups
2000m row
Quwwa Barbell
snatch drills 1×3
Snatch curls 3 x10
PBN in squat 5×5
Snatch from hips 10×1
good mornings 3 x10
Ghd sit ups 3×15-20