Strict press

5 Rounds:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups

Snatch pull max 1rm

E2MOM 14
25 DU/ 75 su
1 squat snatch
+5 kg
1 squat snatch

Post weight span

For quality. For example 10x100kg

Power Snatch 5x2
Snatch pull 5x3
OHS 5x4

Warm Up
3 Rounds
A1: 12 Alternating Renegade Rows
A2: 12 Alternating Lateral Med Ball Slams
A3: 12 Double KB Deadlifts with Farmers' Carry

Strength
Bar Warm Up...then
B1: Hang Power Clean 65% 3X3
C1: 3 Position Clean 65% 3X3
D1: Clean Deadlift 105% 3X3
E1: Pullups 3XMax (do negatives if assisted)

Metcon
Mini Machine Murph
Zones 2/3
800 m Run
10 cal Ski
20 cal Row
30 cal Bike
800 m Run

Paused bench press 1x4, 1x3, 2x2

4 rounds :
21 sit ups
15 push jerk 40 kg
9 bar facing burpees

40du
20DL (100/60kg)
40du
15 HPC (80/45kg)
40du
10 C&J (70/40kg)
40du
5 thruster (60/35kg)
Tc: 10 perc

10 perc rest

30 box jump
60 hang power snatch (35/25kg)
30 box jump
Minden 90mp-> 5 hspu
Tc: 9 perc
2 perc rest
15 pu
12 c2b
9 mu
Tc: 5 perc