Strength
10-9-8-7-6-5-4-3-2-1 Hang Snatch @ 95#
Then…
30x Sit-ups
20x GHD Back Extensions

Work Capacity
14:00 AMRAP
12x Thrusters 45#
16x Pull-ups
20x Push-press 45#
10x Bar Facing Burpees

Endurance
3x Rounds
30 Cal Row + 2:00 Rest