Hang Power Snatch
6x3r @ 60%
1min Recovery

9-7-5 reps of;
Thruster
Chest To Bar Kipping Pull-Up
Box jump with step down

Record time, weight and scaling.

Front Squat
3 x 15

superset with

SL Squat to Bench (add plates as needed to make ROM doable)
3x10/

superset with

crab reach
3x5/

3.5-4 min sets
15 min

1600m Run
10 Rounds of Cindy
5 x Pull Up
10 x Push Up
15 x Squat
1600m Run
For Time

AMRAP 10min:

50 x DU's
21 x Box jumps
15 x C2B / Pull ups

Half Kneel OH DB Press 4x10/

superset with

Dive Bomber push up 4x10
(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/1190/dive-bomber-push-ups.jpg)

superset with

renegade row 4x10/ (no push up just row)

3.5 min sets
20 min

For Time:

100 Row calories
100 WallBall
1000 m run

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds

B.
Two rounds for time of:
Row 500 Meters
20 Hand-Release Push-Ups
30 Kettlebell Swings (24/16 kg)
Run 400 Meters

In teams of three, complete five rounds each for time of:
Row 500 Meters
25 Goblet Squats or Double-Kettlebell Front Squats
5 Wall Climbs

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.

3 rounds for time of:
400m run
21 burpees