Strength Run EMOM style
Front Squat for load use ~50% of your back squat 1RM
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps
Bench Press for load: - use 62.5% Run EMOM style
#1: 10 reps (62.5%)
#2: 10 reps

2x use as the warm up
8/8 kb pull through
4/4 tall kneeling kb halo
8 kb pull overs

2 rounds use as warm up
2:00 Row/bike/VC (:15 hard / then steady) Focus on breathing and connecting your body
10 Pike Squats
5/5 lateral kick throughs 
8/8 KOT Foot Elevated Split Squat (bw or lite bar) 
then…
4 rounds

Strength
Push Press
Minutes 1-3 —-5 reps
Minutes 4-6 —— 2-3 reps
Minutes 7-12 ——1 rep
WOD
15.12.9
Pull ups
Db push up

2x
20 yd hamstring March (walking rdL) https://www.youtube.com/watch?v=r9IzVARbKCM
10 Cossacks squat (tot)
20 SL v ups (tot)
2-3x
6/6 tall box step down 

Oly Shooters Choice
Every Minute on the Minute for 10 Sets Complete this Positional Complex:
1 Power Snatch
1 Hang Snatch
1 Snatch
OR
Every Minute on the Minute for 10 Sets Complete this Positional Complex:
1 Power Clean

2x Use as warm up
Banded work
10 Pull aparts (alt grip)
10 Flies
10 Pass throughs
10 Upright row
into. . .
2x
5/5 Turkish sit up db or kb 
5/5 seated z press 
:20s dip support hold at top
:20s ring row hold 

Barbell Cycling
5 Sets
1 Muscle Clean

1 Hang Power Clean
2 Power Clean
3 Hang Clean
:15 Bike or VC Sprint @ high Power
rest walk full recovery