AM

6 intervals-row sprints-max effort 30 sec work/30 sec rest
rest 3 min
tabata mashup airsquats/ghd sits

PM
back squat 4x4 (75%)
push press 4x5(70%)
hanging snatch pull 5x2(90%)
rest 3 min
Metcon
5 rounds w/ 90 sec rest btw rounds
5 power cleans(135)
10 front squats
5 jerks
20 pullups