“A:
2 set, of:
Banded Goodmorngins x 10 reps
Air Squats x 15 reps
Burpees x 5 reps

B:
Every 2 min for 12 min, of:
Single leg Kettlebell Deadlifts x 8 reps + Kettlebell Clean & Jerk x 6 reps
* alt legs between DL, and hands between C&J

C:
3 parts

21-15-9, of:
Power Snatch
Run*
* Run is 10 x the reps

rest 2 min

15-12-9
Thrusters
Pull-ups*
* Ring rows

30-20-10, of:
Kettlebell Swings
Situps

D:
3 sets, of:
Handrelease Push-ups x 12 reps
Single leg Hip Thrusters x 12/12 reps”