A. Snatch Grip Deadlift @ 110% Snatch 5 x 3

3 Rounds Alternating Rest 90sec between:
B1. Kipping Ring Dips 15, 20 or 30 reps
B2. 30 Unbroken Russian Swings – Go Heavy *can also use 2 KBs

3 Rounds – 60 on 60 off
C. Wall Ball 20/14 

3 Rounds Alternating Rest 90 sec between:
D1. GHD Raise 10-15
D2. L-Sit or L-Tuck (3 max holds = 1 round)