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Warm-up 

3 Rounds
5 PVC Pass through (standing,squat,prone)
10 groiners + Thoracic rotation
30 sec goblet squat hold (work into ankles)

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Fitness: 

Every 3:00 x 4 Sets 
5/side goblet curtsy reverse lunge
10 DB Scaption
30 sec plank shoulder taps (1 sec pause on each rep)

OR

Performance: 

Snatch Pull + Hang Power Snatch + Hang Snatch – (1+1+1) X 6 sets, rest abut 2 mins b/w sets

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30 Man Makers for time
50/35#

** Man Maker is DB Burpee + Renegade Row + DB Power Clean + DB Push-press