Tuesday - The set up

Group warm up
Line drills
10 min foam rolling
Emphasis on hips and quads

Skill
3 rounds  (not for time)
10 ghd situps
30 sec l-sit hold on parallets
20 double unders

Metcon
Every 3 mins on the minute (starting with 5 reps and then adding 2 reps each round)

Round 1
5 pullups
5 Hang Snatches 115/85, 95/65, 75/55
5 front squats 115/85, 95/65, 75/55

Round 2
7 pullups
7 Hang Snatches 115/85, 95/65, 75/55
7 front squats 115/85, 95/65, 75/55

Round 3
9 pullups
9 Hang Snatches 115/85, 95/65, 75/55
9 front squats 115/85, 95/65, 75/55

And so on until you can't finish the reps in the 3 min window.