1) 3 Squat Snatches on the min for 10 min
2) 21-15-9 Back Squat- Rest 3 min between sets
3) 3 Shoulder Press on the min for 10 min
4) 10 min to work up to 3 rep max Bench Press
5) 5 weighted-strict pull-ups on the min for 10 min
*There is a lot of sub-maximal loading today, but there is a lot of volume. Expect to be devastatingly sore tomorrow so eat a steak, roll out, and do some light calisthenics tomorrow.
**This should take no more than ONE HOUR so move quickly between exercises. By the end of the hour you will feel exhausted, just like after a metcon