STRENGTH
Every 4:00, for 5 rounds, complete:
200 Meter Run
200 Meter Row/Ski or 0.4 Mile Bike
5 Snatches (increasing)

Because these are sets of 5, it’s not going to be super heavy. Try to work on your touch-and-go for as long as possible before you go to singles. You can Power or Squat

CONDITIONING
For time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict Handstand Push-Ups

If you can’t do it strict then you may kip.
Scale Pull-Ups to difficult Ring Rows.
Scale HSPU to Dips or Push-Ups.
Try to make both difficult options so you get better.