OHS + Snatch

3 rep max OHS

WOD

3 rounds

10 hang snatches (75/105)

15 pushups

20 K2E

Cleans, Burpees, Sprints

EMOTM - 8 minutes

10 air squats + 5 thrusters (105/75)

4 rounds

10 squat cleans (135/95)

10 bar facing burpees

1 hill sprint

Med Balls + Core

10 minutes: 

Ladder drills

10 Med Ball Cleans

10 K2E

!0 Wall Balls

10 t2B

9, 8, 7, 6, 5, 4, 3, 2, 1

50-40-30-20-10

10X3 Weighted pull ups

3 rounds

50 Double Unders (tuck jumps)

40 Mountain climbers

30 single jump rope

20 Burpees

10 Box jumps

ICEBOX

C&J practice

Icebox
15 C&J 155/105
800m
12 C&J
400m
9 C&J
200m

Sprints + Gymnastics

Back Squat

4X5

AMRAP 20

100M Sprint

5 Pull Ups

7 Push Ups

9 Squats

HANSEN

10X3 Weighted Pull ups (strict)

HANSEN

5 rounds

30 KBS

30 Burpees

30 Sit ups