8 min EMOM
odd 4 dragonflag lowers
even 10 s l-hang

20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95#
Girls: 65#

Find your max one leg squat with weights, use kettlebells etc. One set has to completed with both legs!

5 rounds for a time:

15 calorie row
15 wall-ball

4 Rounds of 3' work
each round:
buy in :20 burpees
then
max effort walking lounges with barbell front rack position

1' rest between rounds

Strength / Skill:
5x2 Push Press

WOD:
OME2M 12 Minutes (6 rounds)
200M Run
10 Push Press (135,95)
10 Box Jumps (24,20)
Note: Every two minutes complete a round of 200M run, 10 push press and 10 box jumps. Rest in the remaining time of the 2 minute interval. If you cannot complete a round, drop the next round by 2 reps. Drop as needed in order to complete each round within the 2 minutes.

With barbell loaded at yours 80% of 1rm

5x5 Deadlift snatch grip

Every Minute On The Minute For 12:00 Perform:
1 - Power Snatch
1 - Hang Snatch
1 - Snatch
3 - Overhead Squats
(Pick a challenging weight that you can manage for entire complex)
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4 Rounds For Time Of:
30 - Wall Balls
15 - Pull Ups

3 rounds
4 wall climbs
10 pistol squats
12 burpees