Warm-up

2 Rounds w/empty bar:
5 Snatch Grip Deadlifts
5 Snatch Grip Pulls
5 Snatch Grip High Pulls
5 Muscle Snatches
5 Behind The Neck Press
5 Overhead Squats
5 Behind The Neck Push Presses

Work

3 Rounds For Quality:
800m Run / 1000m Row / 2400m Echo Bike
30 Strict Abmat Sit-ups

Home Gym/Outdoor

5 Rounds For Quality:
400m Run / 2 Minutes Any Machine
20 Sit-ups