2 Snatches, pick load

Every 1 min for 8 mins.

Go by Feel, power or squat snatches

10:00 AMRAP
36 Jumprope
12 air squat
6 Double Dumbbell Ground to Overhead

Strength Squad: Bench and Back Squat supersets

3 Shoulder Press, 75-85% 1RM
:30 Hollow or Tuck Hold

Every 3 min for 12 min

3 Sets
8-10-12 Calorie Row
2-2-2 Wall Walks

-rest 3:00 between sets-

3 Deadlift, 75-85% 1RM
:30 Handstand or Plank Hold


Every 3 min for 12 min

15-12-9-6-3
Deadlift 
Burpee Box over bar

Time Cap: 12:00

Strength Squad: OH press and Deadlift supersets

3 Back Squats, 75-85% 1RM
3-7 Strict Pull Ups or challenging ring row

Every 3 min for 12 min

4 rounds, each round for time, of:
12 Air Bike Calories
12 Dumbbell Front Squats
12 Toes-to-bars

Go every 4 mins.

3 rounds for quality of:
10/10 DB Row
20 Alt DB Curl
10 V-ups/ Tuck Up
Copenhagen Plank, :30/:30
Rest 2 mins

8 rounds
10 Russian Kettlebell Swings 
30 Jump Ropes

5 Shoulder Press, 70-80% 1RM

Every 2.5 mins for 10 min

For time:
20 Wall Balls
18 Box Jump or Step Overs
30 Wall Balls
18 Box Jump or Step Overs
40 Wall Balls
18 Medicine Ball Box Step Overs
66 Wall Balls
18 Medicine Ball Box Step Overs
40 Wall Balls
18 Box Jump or Step Overs
30 Wall Balls
18 Box Jump or Step Overs
20 Wall Balls

Time cap: 12 mins

Part A: Perform 3 sets of 3-5 strict pull-up negatives on bar or rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into

Part B: 12min EMOM:
Min 1: 12 Bent Over DB Rows
Min 2: Max Chin over Bar or chest to rings Hold with 30 second cap (band or toe asist for bar hold as needed)
Min 3: 15 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute

4 sets:
Min 1: :40 Max Calorie Machine
Min 2: :40 Max Sit Ups
Min 3: :40 Max Dumbbell Step Back Lunges 
Min 4: Rest

Strength Squad: Bench and Squat supersets