Oly 

EMOM x 12

3 Hang Power Snatch

WOD

For Time:

21-18-15-12

Power Clean (115/75)
Burpee Over Bar

Strength

Strict Press

5 x 5

WOD

30min AMRAP

200m Sandbag Carry
20 Loaded Box Step Overs
20 Slamball Over Shoulder
20 Tire Flips

Oly

EMOM x 12

1: Hang Snatch
2: Low Hang Snatch
3: Snatch

WOD

2 Rounds For Time:

30 Wall Ball

WOD

EMOM x 20 minutes
Odd Min: 50sec Assault Bike/Row Calories
Even Min: 1-2 Wall Walks or 30-50’ Handstand Walk

Then...

8 Rounds of 20sec work & 10 sec rest (Tabata)
Situps or GHD situps

Strength

Front Squat every 2:00

7-5-3-1 building to a tough set

WOD

Every 2:00 x 5 sets

50 Double Unders
10 Burpees

Strength

EMOM x 8

8 Romanian Deadlift

WOD

2 Sets for Max Reps

1:00 AMRAP Deadlifts (185/125)
3:00 AMRAP Row/Assault Bike for Calories

Oly

Split Jerk

Build to a tough 3

WOD

5min AMRAP

Ring Muscle Up, Strict Pull Up, or Ring Row
*every break perform 10 air squats

7min AMRAP

WOD

With a partner:

60 Pull Ups
20 Synchro Burpee
60 Shoulder To Overhead (95/65)
20 Synchro Burpee
60 Alternating Dumbbell Snatch (50/35)
20 Synchro Burpee
**every 3:00min Run 200m

Oly

Hang Power Snatch (from below the knee)

-build to a 5RM

WOD

For Time:

150 Double Unders
50 Hand Release Push Ups
50 Front Squat (95/65)

WOD

For Max Calories:

5:00 Row or Assault Bike
-rest 1:00
4:00 Row or Assault Bike
-rest 1:00
3:00 Row or Assault Bike
-rest 1:00
2:00 Row or Assault Bike
-rest 1:00