Warmup
Row, Run, Ski or Ride 2 min
3x Max L-sit
3x10 GHD Back Ext
3x10 Behind the Neck Snatch Grip Strict Press (bar)
Strength
Hang Power Snatch
6x3 (75-80%)
WOD
3 Rounds
In 3 min:
Run 400m
50 Double Unders
Max Perfect Pushups in remaining time
Rest 3 min
REC
5 Rounds
:30 sec Handstand hold on the wall
:30 sec Hold bottom of a perfect squat