3 rounds of:
30 second PVC shoulder stretch
5/arm bottoms up KB press @ 10 lbs

Every 2 minutes:
1 power snatch + 3 overhead squats @ 65-75-85-95

4 rounds of:
30 seconds work + 30 seconds rest of each of:
Burpees 9-8-8-8
Thrusters @ 65 7-7-8-9
Box jumps (20") 11-10-12-13
American KB swing @ 16kg 13-14-14-15

5 rounds of:
12 seconds hard work assault bike
2 min rest