WOD Mi

Warm-up
300m run

8x 20s work/10s rest

gymnastic kip variations
burpees

snatch variations
hand plank to toes touch

Metcon
Metcon (Time)
4 rounds for time:

400m run
21 t2b
15 power snatch 40/30
9 burpee over the bar

into

400m run
45 burpee over the bar