These are a few of my least favourite things...

@ The Box

Warm up

2 rounds of:
10secs L-sit hold x 2
Plank 1min
10 KTE
10 OHS with PVC pipe
5 TTB (KTE)
[1min rest between rounds 1 & 2]
Followed by 
230m run

Snatch

1 - 1 - 1 - 1 - 1

45lb bar practice x 3 x 5

10mins amrap

4 HSPU (8 18" box HSPU)
8 pullup (blue & purple band)
16 squats


6 rounds + 3 pullups


Headstand hold (knees on elbows)


3 x 1min (Paoli progressions from CFJ)


snatch
headstand