“A:
3 laps, of:
Russian twist with plate x 10 @15/10kg
Shoulder openers x 30 seconds
Strict pull-up x 5

B:
Hang Power Snatch
5-5-5-3-3-3

C:
Every 6 minutes for 24 minutes, of:
Sit-ups x 20 reps
Kettlebellswings (A) x 20 reps
Boxjumps x 20 reps
Pull-ups x 20 reps

D:
4 Sets, of:
Push-ups x 15 reps”