Complete 75 Hand stand push ups throughout the week.
*if you don’t have HSPU complete 100 heavy DB presses

5 sets: 1.1.1
tempo squat snatch:

4 seconds up, once the bar reaches your hip complete a full speed Squat snatch

*1.1.1 means complete 3 snatches with a 10 sec rest between each left (3 reps = 1 set)

“Uncle Ralph”
For time:
2 Mile run
30 thrusters (95/65)
30 Burpees over bar