Skill Work: Weighted Pull-ups
EMOM 4 mins 5 weighted pull ups
Weightlifting: Hang Snatch
EMOM 10 Mins, 1 hang squat snatch from any position (high, low or mid thigh), work at a weight that you can maintain technique all the way through, 70% of your 1 rm snatch is a good load
WOD: (For Time)
75 Russian Kettle Bell Swings 32/24 Kg **
800 Meter Run
75 Russian Kettle Bell Swings
** Rx+: American Kettle Bell Swings
Cap: 20 mins
This work out is going to really load your hamstrings and test your ability to efficiently pop your hips and engage your posterior chain.
The Rx+ option will surely tax your shoulders as well as your hamstrings.