Benchmark

Warmup

9 x 30sec on / 15sec off
Row / EchoBike / Ski
Alt. Good mornings / Reverse lunges / Air squats
Dead hang / Scapula pull-ups / Alt. V-Ups

WOD prep

Dubbell
5/5 DL
5/5 Hang Snatch

Build to workout weight
4-6 Alt. DB Snatches
RX: 22.5/15

GYM
10 Kip Swings
5 Knee raises
5 Leg raises
5 TTB

WOD

5 Sets: Every 5min

16 Shuttle runs (1 = 2x7.5m)
24 Alt. DB Snatches 22.5/15
16 TTB / Knee to elbow / Leg raises
10 Burpees

In remaining time
Max Cal Row / EchoBike / Ski

Rest 2min