Snatches!

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Snatch from 2″ Below the Knee

(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

OR

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):

Bulgarian Split Squat x 3 Reps Ea. @40×1

Metcon

Every 10 minutes, for 20 minutes (2 sets) for times:

1000 Meter Row

15 Bar-Facing Burpees

15 Power Snatches (135/95 lbs)

*Or 30 Alternating Dumbbell Snatch