BuddBells.com

Warm-up: 12min
Yoga flow (see video)
TRX side plank with rotation 10 each side
Double kb over head carry 60ft
Double kb rack carry 60ft
Kb bear crawl 60 ft
Finish as many rounds as you can in 12 min

Workout:
5 min snatch (as many quality reps as you can in 5 min)
Divide # of reps by 10 = reps for workout
5 rounds
Hand stand push up (HSPU)
Knees to Elbows (k2e)
Heartbeat squats
OH swings