Pre-workout:
On a 8:00 clock:
5 attempts at a high box jump or high box step up

WOD
8 rounds for time:
8 alternating DB hang snatches (35/50 lb)(20/35 lb)
8 box jump-overs or step ups (24/30 in)(20/24 in)

PUREFIT

15 Min AMRAP
10 alternating DB hang snatch
10 Step ups
10 supermans
:20 hollow hold