Fix yo back

 

Lift: overhead squats  , hang squat snatch, power snatch, hang power snatch

5-5-5-5-5

or skill: handstand push-ups , muscle ups ,ring push-up  , ring dips

do same rep scheme linking reps together unbroken.  

 

Wod:

For time:
Row 500 meters
150 Double-unders
50 Burpees To plate