Back squat 5 x 3 @ 80%

Front squat 3 x 10 @ 60%

a) strict pull ups 3 x 60-70% of max reps
b) strict HSPU 3 x 60-70% of max reps

For Time

66 Deadlifts (110/75 lb)
66 Box Jumps (24/20 in)
66 Kettlebell Swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders

4 SETS FOR TIME
15 Thrusters @35/25kg
30 Double Unders
100m Run / 150m Row or Ski
-Rest 2:00 b/t Sets-

• Score is Slowest Set

20 min amrap
400m run
15 kipping hspu
15 pull ups
400m run
15 db snatches
15 box jumps

2 rounds
1:30 machine
10+10m banded side steps
10+10m banded monster walk
8-10 banded dynamic squat strech
8-10 push up to downdog

then

Barbell warm up
5 snatch grip deadlifts
5 high elbows
5 muscle snatch
5 press behind neck
5 power snatch
5 ohs

then

5 clean deadlifts
5 high elbows
5 hang power clean
5 front squat
5 split jerk

3 sets
10 Single Arm Seated Dumbbell Z Press R/L
10 Dumbbell Hammer curls R/L
10 Single Arm Dumbbell bench press R/L
rest about 2 min and repeat

Emom 15
1) DB Snatches x 8-12 reps
2) Kipping Pull ups x 6-12 reps or strict pull ups x 4-6 reps
3) Suitcase Deadlifts x 10+10 reps @moderate weight

3 rounds
1:00 cardio machine (start easy, finish @ moderate/fast on 3 round)
5 inch worm with push up
10 ring row
5+5 lateral box step ups

Some Overhead and Squat Mobility and
test one round 3-6-9 of wod movements

3 rounds
12-15 kb swings (american)
8-12 Hr push ups
6-8 strict pull ups
3-6 ring dips
rest 2 min