Speed:
Tabata Timer 20on/10off
4x GHD Sit Up
4x DB Snatch
4x Burpees
Rest 1min

Repeat once (13′ Total).

WOD:
For Time:
50 Hang Snatch 95/65
50 OH Lunge (fwd or rev) 95/65
500m Row E5MOM

Break up the 100 HS and OHL however you want

Start WOD with 500m Row