2 rounds
2:00 ergo
10+10 banded lateral side steps
10 banded air squats
10 hr push ups
5 deadlifts
5 front squats
10 deadbug

3 rounds
1 min row @moderate pace
1min double unders
rest 1 min bwn rounds

rest 3 min

3 rounds
1 min ski/bike/assault bike @easy/moderate pace
1 min db snatches @light/moderate weight
rest 1 min bwn rounds

rest 3 min

3 rounds
200m run @easy/moderate pace
10+10 single arm db push jerk @light/moderate weight
rest 1 min bwn rounds

2 Sets:
30 box jump, step down to 60/50cm.
20 power cleans @60/42,5kg (should be moderate heavy weight)
30 wall ball shots @20/14lbs
-Rest 1:1 between sets-
time target 4-5 min, time cap 6 minutes.
Score is total time of running clock.

For time
400m run (together)
30 power snatches @40/30kg (put max 60%)
400m run (together)
20 power snatches @50/35kg (put max 70%)
400m run (together)
10 power snatches @60/40kg (put max 80%)
400m run (together)

split snatch reps half. Time cap 20 min

Workout of the day
6 rounds With Partner
rounds 1,3,5 :
80m farmers walking (16-24kg for women / 24-32kg for men)
6-12 burpee pull ups

rounds 2,4,6 :
220/250m row
10-16 DB front racked lunges (2 kb's or db's)
women weights 7,5-16kg db's or kb's and men 15-25kg kb's or db's)

Strenght
Every 3 minutes for 15 minutes (5 sets)
5 Floor press , add weight on each set. Build to heavy/max 5 rep set.

Accessory work
3-4 rounds
2+2 KB TGU (R/L)
5+5 KB windmill (R/L)
5+5 One leg RDL (R/L)
5+5 Reverse Lunge (R/L)

Cool down
2-3 min light jog
1+1 min glute strech
1+1 min wall pec strech
1+1 min quad strech
1+1 min Lat strech

5x6 Heavy Squats: 2 front squats + 4 back squats
*Build to 65-75% Front Squat 1RM and stay in that range across all sets
Scoring: Load

3 sets
15+15 banded trunk twist
:45 side plank hold
rest 1-2 min

Perform 1 set every 1 min 45 sec total 8 times. @ 60%+

Every 1,5 min for 15 minutes (10 sets)
1 hang power snatch + 1 hang squat snatch + 1 ohs
use 50-75% of 1 rm