A,
Snatch 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Jenny"
Complete as many rounds as possible in 20 mins of:
20 Overhead Squats @empty bar
20 Back Squats @empty bar
Run, 400 m
Goal: 5+rounds

C,
3 rounds for quality of:
15 Band Face Pulls
30m L Suitcase Carry, pick load,
15 Band Pull Aparts
30m R Suitcase Carry, pick load,
10 Plate Front Raises, pick load
10 L/10 R Crossbody Deadlifts, pick load

Rest as needed between rounds. Use relatively heavy weight for the suitcase carry and moderate weight for the crossbody deadlift.

5 box jump
5 hspu - box
10 squats kb
10 sit ups

Amrap 5
40 cal bike erg
20 box jump over 60cm
Amrap Macho man 60kg
Rest 5'
Amrap 5
30 cal bike erg
15 box jump over 60cm
Amrap Macho man 70kg
Rest 5'
Amrap 5'
20 cal bike erg
10 box jump over 60cm
Amrap Macho man 80kg

4 strick pull-ups
7 ring dips
10 ab mat sit-ups
4 strick pull-ups
7 ring dips
10 med ball floor to shoulder (alternating shoulders) = 1 round

AMRAP 21mins

Part A

snatch to half kneeling windmill (1+3)
5 each side

try to progress by increasing ROM

Part B

5 sets

Max rep diamond push ups
into
sub max chin ups/ rows

increase reps from last week

Part C

3 rounds

1 min suitcase step up left
1 min suitacse step up right
1 min rest

Bench press 6x5 sista setet amrap

Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

BW Strength(5)
On the minute-5x3 strict pull up or bent over row w/2 second hold at the top.

WRK(24)
WRK 10:00-REST 4:00-WRK 10:00
5 db/sb/bb(dumbbell/sandbag/barbell) deadlifts
5 db/sb/bb hang cleans
5 db/sb/bb push press(3 second hold at the top)
5 body builders(3 second hold in the up)
5 v-ups

Finisher
50 bicycles
1:00 hamstring stretch

Power snatch 5x2 reps

Bench Press, Narrow Grip

5 x 4 x 75 - 80%

WOD
8 RFT
8 deadlifts 175/125
Farmers carry 50/35
(Can use DB or KB for farmers carry, must have one in each hand)

*farmers carry is up and down length of the gym 4x