Active Recovery

3 giant sets with 1-2 min rest between
16 KB front rack reverse lunge
100m farmers carry
32 banded goodmornings
32 abmat situps

then...

Strength

Snatch Work
3x3 Power Snatch Balance Drill

then..

EMOM
1 Power Snatch + 1 Squat Snatch + 1 OHS
minutes 1-5 @ 50%
minutes 6-7 @ 60%
minutes 8-9 @ 70%
minute 10 @ 80%

Strength

1RM Front Squat

CFL/Newbs: 3RM

WOD

AMRAP 12
5 power clean (115/85)
5 strict pull ups
100m run

Strength

Bench Press
5 @ 70%
5 @ 70%
3 @ 80%
3 @ 85%
1 @ 90%
*superset with PVC lat pull downs- 8 reps with perfect form!

WOD

WOD

2 person teams

4 rounds
partner 1: 10 WBS
partner 2: 10 pushups
*switch after each

4 rounds
partner 1: 10 box jumps
partner 2: 10 air squats
*switch after each

Skill 

20-25 Mins of Practice
1 Rope Climb+ 15' HS Walk or :30 HS hold

WOD

10-9-8-7-6-5-4-3-2-1
Wall Ball Shots (20/14)
American KBS (70/53)

Active Recovery 

20 mins of:
10 SDLHP (53/35 KB)
20 abmat situps
10x10m shuttle run
20 double KB deadlifts
10 cal bike
20 knee raises or TTB
10x10m shuttle run
20 DU or 40 singles

Strength

Squat Clean/Jerk Complex
6 sets building from 60%
1 hang squat clean +1 power clean+1 split jerk

*superset with 10-20 unbroken DU

WOD

"Grace"

Strength

Back Squat
5@70%
3@80%
5@70%
2@85%
5@70%
1@90%
*superset with 5 ab wheel rollouts

WOD

5 RFT
5 ring/box dips