SWOD- 1 RM hang squat snatch
If new to Kivnon work on form 10/10/10/10/10 at a light weight. If you have shoulder limitations shoot for 5/4/3/3/2 hang squat clean and jerk
If you get done with SWOD: this is optional
Extra credit:
13 min AMRAP
10 ghd extensions sub super mans
10 push press 95/75/63/33#
10 ghd sit-ups sub sit-ups
10 front squat 95/75/63/33#