Partner wod
AMRAP 10 mins
10 Syncro plank up
20 Syncro KB goblet squat @20/12kg
30 Syncro Single arm Kb push press
40 Syncro sit up with wallball@9/6kg

3 mins rest

AMRAP 10 mins
10 Syncro burpee KB deadlift @20/12kg
20 Syncro T2b
30 Syncro KB Teapot total
40 partner wall ball @9/6kg

3 mins

AMRAP 10 mins
10 Syncro medball clean @9/6kg
20 Syncro T2B
30 Syncro push up plank clap (total reps)
40 Syncro USA Kb swing@20/12kg

For quality:

Squat clean: 5x3
P.S.: Don't rest the bar before the 3rd rep.

Pull up x 5
Push up x10
Air squat x20

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/

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

REST DAY

Hang clean pull 4x6 reps

A:
Non contact muscle clean + push jerk + split jerk 5x1+1+1 @easy

B:
Power clean + tall clean + split jerk
5x1+1+2 @easy

C:
Power clean + split jerk 5x1 @moderate weight

Shoulder Press 10-8-6 reps. Add weight for each set. Then max reps @ 90%, use push press for last reps.