Overhead Barbell Lunge Step 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Switch legs each rep, take weight from the rack.
3 RFT: Split Snatches, Bar Muscle Ups and Rows
3 rounds for time of:
8 Split Snatches, 115 lbs
7 Bar Muscle Ups
Row, 500 m