Prioritize as needed. If your doing it all this is best split into 2 sessions. Don’t rip.
Run 1 mile
5 GHR
5 dragon flags
3 min mobility
x 3
A)
Barbell Row
4 x 10
Deadlift
4 x 10
Hip ext
3 x 20
“B)For time:
75 pull-ups
Row 500 meters
75 push-ups
Row 500 meters
50 pull-ups
Row 500 meters
50 push-ups
Row 500 meters
25 pull-ups
Row 500 meters
25 push-ups
Row 500 meters”
C) Snatch
10 x 1 every :90
No misses
D) 10 x 1 every :90
split jerk