BARBELL
5x3 Power Snatch + 2 Overhead Squats + 1 Snatch Balance, 1-1-1-1-1

BODY-WEIGHT ONLY
40-30-20-10 For time / 20 cap
Reverse Stationary Lunges | RX+ 
Single-unders | RX+ Double-unders
Cal Row | RX+ Cal Bike 

WOD
AMRAP 20
1 Rope Climb (Start flat footed; finger tip touch acceptable)
2 Muscle-ups (any)
3 HSPU
4 Pistols
5 GHD Raise

KICKER
AMRAP 3:  Ground to Overhead, 135/95 | 115/75