CrossFit Golden: Monday 5.16.16

That moment after you survived the workout and start feeling good again!
Every 8 minutes, for 40 minutes (5 sets) for times of:
Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters

One rep = Snatch + L Lunge + Right Lunge
Pull-up variations should be done in 3 sets or less
Track fastest AND slowest rounds

ONLY complete if time allows!

Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 30 seconds
Hollow Hold/Rock x 60 seconds
Rest 30 seconds