Part A
Back squat

5 x 5 @ 75%

Part B

5 x 45sec Bar Hangs

Part C

AMRAP 4min
200m Run
8 Burpees
8 DB Snatches 22/15kg

Rest 1min

AMRAP 4min
400m Run
8 Burpees
8 DB Snatches 22/15kg

Rest 1min

AMRAP 4min
200m Run
8 Burpees
8 DB Snatches 22/15kg

Extras

EMOM 6min
1-2 Rope Climbs