Strength:

F.S. (Front Squad) 5-5-5-3-3-3

F.O.D:

3 Rounds of:

3 min AMRAP

Combo #1
Combo #2

Then....

12-9-6 Reps for time of:

Pull ups
SDHP (single arm)
Turkish Twist

3 Rounds of:

Front Squat at 115lbs
50 double unders
1 min V hold

5x2 (80%)

Back squat, five sets of fives

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Strength 20 to build upto a 1rm snatch

Wod: 8 min Amrap
3 RMU
6 HSPU
9 Press ups

Wod: pace this , focus on quality movements and meet full standards. Tidy these movements up , today forget about your score.

Amrap 15 min

15 Deadlift (70% of todays last 5 reps)
15 Bar over burpees

500m Row (easy)
7 Deficit HSPU

1. Wattbike 3min: 60cal 1min rest
2. Skierg 3min: 45cal 1min rest
3. Wattbike 2min: 40cal 1min rest
4. Skierg 2min: 35cal 1min rest
5. Wattbike 10min: 130cal

Weight lifting:
Complex 1:x5
Halting snatch DL 3sec paus
Hang snatch pull
Hang snatch
+
Hang snatch pull 5x3
+
Complex 2: X3
High hang snatch
Mid hang snatch
Knee hang snatch
Strength:
Back squat build up 2 8rm of the day +2 deload set @90%
Bench press build up 2 8rm of the day +2 deload set @90%
Strict pull ups 3xMax
Accesory:
Banded squats 2x10
Dips 3xMax
DB rows 3x12/arm
Core:
Evil wheels 2x10
Side plank 2x30 sec/side