http://www.mobilitywod.com/2010/10/episod-67-ring-dip-and-overhead-squat-prep/

http://www.mobilitywod.com/2012/08/your-thumbs-the-hook-grip-and-better-pull-up-shoulder-stability-part-1/

"Death by Gymnastics"
EMOM
6-7-8-9... Air squats
6-7-8-9... AMSU
6-7-8-9... Pushups

A:
Halted snatch pull + halted power snatch
5x2+1 @50-60%

B:
Tempo power snatch + snatch balance

8x1+2 @easy weight

C:
Power snatch doubles 3x2 @70-75%

2-3rounds:

3-5 false grip walk in
5-10 russian push up
5-10 strict toes to rings (controlled negative)

2 to 3 Rounds @ your own pace

8 – 12/side Bulgarian goblet split squat
8 – 12/side Band single arm pulldown
30-seconds/side DB Off-set carry (front rack + suitcase)
8 – 12/side Archer ring push up

100 Double unders/200 Single unders
100 Back squat (75/45#)(55/35#)
450mts de corrida

DU x100
Back squat x100 (35kg /20kg)
Run 450m

EMOM for 4 rounds:
1) AMSU
2) Ab-wheel
3) Dragon flags (jalkojen lasku hitaasti)
4) Rest

Wod
Treeni

2 Rounds

500/400m Row

25 Dual DB Front squat 22,5/15kg
70 Double Unders

Rest 2 min between rounds

Hiki
2 Rounds
500/400m Row
25 Db squat/ Air squat
70 Single unders

Rest 2 min between rounds

For 60 Mins
1000/800m Row Or Ski / 2000/1600m Bike
100 Rope Jumps
15 x (7.5+7.5) Shuttle Runs
30 Light Kb Swings
10+10 One arm ring Rows
3 Wall walks
*Easy 4-5/10 rpe