3 rounds:
15 cal Row/Bike
5+5 DB Snatch
5 Goblet Squat
10 Ring Row

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Thoracic Flow video and Snatch Drills video

Clean & Jerk

1x2 (70% RM)
1x2 (75% RM)
1x1 (80% RM)
1x1 (85% RM)

4 rounds:
10 one arm DB/KB bench press
12 hanging leg/knee raises
10 one arm DB/KB bent row
-rest as needed-

Find your one rep max Snatch in 8min

EMOM 8 (70% 1RM)
1x Snatch + 2x OHS

Amrap 8min
10x Bar over burpee
20x Air sq
30x Sit up

A1) HS Against the box 3x24s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x1

Deadlift 20-15-10 reps

AMRAP 6:
30 Double Unders
10 Single Dumbbell Clean and Jerks 22,5/15kg

Rest 2 Minutes

AMRAP 6:
30 Double Unders
10 Single Dumbbell Clean and Jerks 32/22,5kg

Five rounds of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunge

Core strength
3 rounds for quality
10 TTB (sub leg lifts)
15 Weighted sit ups
1:00 plank
15 weighted sit ups
10 TTB (sub leg lifts
Rest 1:30

Active recovery WOD
Pick one: 400m run, 500m row, 20 cal bike

Then stay with the same cardio throughout workout.

With a running clock:
6 rounds
Run, row or bike
Rest for same time it took to run, row or bike.

For Example if you finish in 2:05 you will rest until 4:10 (resting for 2:05 mins)

SKI
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%
then
one round of
10-15 scap pull ups
10-15 kip to swings
5-10 push up to downdog
:30 tricep strech R/L