DB-Squat + Push up + Row

4 sets of:
10-12 DB-Front Squats (heavy!)
rest 30-60sec.
6-12 tempo ring push ups @ 2111
rest 30-60sec.
8-10 KB-Chinese rows (each side)
rest 30-60sec.

WOD

21-15-9 of:
Burpee BJ (24/20'')
C2B
- 7min cap -

Olympic Lifting warm up

Snatch warm up for the whole group

Snatch

6 sets of:
Hang Snatch (just above knee) + Hang Snatch (just below knee) + Snatch
@ 70%+ (no fail!)

Box Step ups

3 sets of:
8 Box step ups (BB in front rack - box at just below knee height)
rest 45sec. between legs
- 2 warm up sets of 8 reps per leg, then 3 heavy work sets -

Leg Curl

4 sets of:
10-12 partner leg curls
YGIG

Overhead Carry

6-8 sets of:
15m heavy BB OH-carry
rest ~30sec. between sets