Monday 
Establish a 1RM Back Squat 
Do…5,3,3,1,1,1 etc
Then: 
21-15-9
Slam-ball Clean 90/60
Burpees
Rest 2 min then

21-15-9
GHD sit-ups
Alternating Dumbbell Snatch 
(To modify for GHD sit-ups = straight leg sit-ups)