800m run buy-in
Then 5 rounds:
12 C2B pullups
9 squat snatch 95/65
6 strict HSPUs
buy-out: 800m run
-800m row or 30cal assault bike
-12 pull-ups, 12 jumping pull-ups, 12 seated pull-ups to a bar or 12 ring rows.
-power snatch, hang power snatch or DB snatch alt arms-20-25lbs
-seated DB shoulder press-20-25lbs
-buy-out would be the same as the buy-in.
*you can also change this to an amrap x 20 min.