A. WOD

21-15-9

alt. DB Snatches
Pull ups
Burpee
SA DB Thruster

TC 12 min
3 min rest

40 alt. DB snatches
40 Pull ups
40 Burpee
40 SA DB Thruster

TC 12 min

A. Snatch 14 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

B. Front Squat 4 x 6

6 Front Squat
6 Front Squat
6 Front Squat
6 Front Squat

C. Metcon

For Time
60 russian KBS (32/24)
40 wallballs (30/20)
20 Burpee Boxjump overs (30/24")

TC 9 min

A1. Back Squat 5 x 5

5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat

A2. 3-Point Dumbbell Row 5 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. Accessories

3 Sets:
10 alt. (goblet) Cossack Squats
6-8 quadruped long leg abd. (2sec. hold - each side)
10 alt. shoulder taps (controlled - 2sec. hold on shoulder - scale hands elev.)
20m Suitcase carry (each arm)

A. Snatch Complex

Every 2:30 for 15 min do

1 high hang snatch
1 OHS
1 hang snatch
1 OHS
1 low hang snatch
1 OHS

B. Accessories

3 sets
10-15 foam Roller hamstring bridges
Rest 60s
100m farmers walk
Rest 60s

A. Clean Pull + Hang Power Clean + Front Squat + Split Jerk 8 x 1

1 Clean Pull + Hang Power Clean + Front Squat + Split Jerk
1 Clean Pull + Hang Power Clean + Front Squat + Split Jerk
1 Clean Pull + Hang Power Clean + Front Squat + Split Jerk
1 Clean Pull + Hang Power Clean + Front Squat + Split Jerk
1 Clean Pull + Hang Power Clean + Front Squat + Split Jerk
1 Clean Pull + Hang Power Clean + Front Squat + Split Jerk
1 Clean Pull + Hang Power Clean + Front Squat + Split Jerk
1 Clean Pull + Hang Power Clean + Front Squat + Split Jerk

Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Barbell Cycling

Emom8
4-8 Frontsquats + 4-8 STOH (Unroken Complex)