TGU and L-Sits, Front Squats and Pullups then a Snatch and Burpee Ladder

First do 3 rounds of

• 3 x Turkish Getups per Arm
• 5-7 x L-Sit Tuck to Extension (pause 1-2 seconds in the tuck, then extend and hold 1-2 seconds, repeat)

Rest as needed between rounds.  Then do 3 rounds of

• 4 x Front Squats
• Rest 90 Seconds
• Max Effort TRX Rows
• Rest 90 Seconds

Then for time do increasing/decreasing ladders of

• 10, 9, 8, …, 3, 2, 1 x Snatches @ 65lbs/30kg
• 1, 2, 3, … , 8, 9, 10 x Burpees

Results:  For the TGU used 16/18/18kg.  For front squats did 115/145/165lbs.  Metcon in 9:28.