A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
I tried starting these out at 135, but that felt way too heavy today - ended up doing these at 105. I found these got simpler as time progressed, probably because I didn't have as good a warm-up as I wanted. As I moved the arms out, and got them straighter, I was able to get a bit more of a rhythm.

B.
Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps
My shoulders were not feeling too hot, and I couldn't get a number of reps going consistently, so I did 7 rounds for time of 5 HPS at 95lb, and 10 24" Box Jumps.

Not entirely sure why my cardio is going down, but it's time to bounce back.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:
Wallball Shots: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75/55 pounds (Reps)
Row: calories (Calories)

EMOM for 10
Dead lifts 5 reps
Box jumps 10 reps

For time
400 m run
50 squats
40 Kb swings
30 sit-ups
20 push-ups
10 dead lifts
400 m run

EMOM fr 10 mins
3 squat cleans 95/65
3 push press 95/65

3rds for time. All with weight vest 30lbs

5 Kbps press left
5 Kb press right
25 wall ball sit-ups
25 weighted step ups with plate

Mel 14:02
Matt 17:20

30 x Power Snatch @60kg for time

Lots of squats, plank, burpees, balance exercises

STRENGTH:

Strict Chin Ups - Max x 5 (5 rep with 2 purple band)
L-Sit Hold - Max x 5

CONDITIONING:

3 rounds:

15 Hang Power Clean (Stick)
15 Burpees

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 squats

I introduced a time limit of 10 minutes for each exercise

Managed 40, 68, 60 and 100

5x2 Clean Pulls @ 100-120% of 1RM

7 min. AMRAP:
5 Squat Clean to Thrusters 135lbs
15 Box Jumps

Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups

Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups

Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Scaled: dumbbell thrusters 30#