Prioritize as needed. If your doing it all this is best split into 2 sessions. Don’t rip.
Run 1 mile
3x
5 GHR+5 dragon flags+3 min mobility
A)
Barbell Row
4 x 10
Deadlift (belt okay)
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(belt and shoes okay)
10 x 1 every :90
No misses
D) 10 x 1 every :90
split jerk(belt and shoes okay)