3x
:90 aerobic (1st and last :10 harder)
15 plate picks ups
10 plate front raise
10 flat plate oh press
10 cyclist squat (heels elevated on plate, bum to ankles)
20 Russian twist
3x

4 Sets:
A. 12 DB Power Cleans 45-55/30-35lbs
B. 12 Dumbbell Thrusters
C. 300/275m Row
D. 10 DB Plank Rows (R + L = 1)
E. 10 DB Suitcase Walking Lunge
rest walk 2mins
Set 1 - ABCDE
Set 2 - EDCBA
Set 3 - CDEAB

WOD
Landmine Chipper
2x
500m row
20/20 1/2 kneeling landmine press

WOD 1
Ups And Downs
8min AMRAP
1-2-3-4-5-1-2-3-4-5... (return back to 1 rep after a round of 5):
Single arm KB Clean from Floor (each arm)

Oly
Snatchy Snatch
Work on technique and positioning
EMOM x 5 from the hang
Snatch pull (arms straight)
Snatch high pull
Muscle snatch
OHS
Power snatch
OHS

Then for time
9-6-3

A) on a running clock 12:00
Row for calories
@ minutes, 3, 6, 9, 12
10 tall plank toe touches 
20 cross body mtn climbers

Oly
Clean Positional Work
EMOM x 5 Positional Complex:
1 Clean Pull
1 Low Hang Power Clean
1 Power Clean

directly into (on one continual clock)

Primer aka warm up
2x banded shoulders
10 pass throughs
10 pull aparts
10 flies
10 upright row
10 press
200m run
Then

Pre Fatigue
2 Rounds
500m Row
20 BB Hollow Rocks
20 BB Tall Kneeling Press
20 Hollow Body BB Floor Press
20 BB Skull Crushers
20 tall kneeling press outs