Strength: Snatch – 11 MIN EMOM Wave 1 (40%x2, 50%x2, 60%,x1, 65%x1, 70%x1) Rest 1 Minute Wave 2 (60%x1, 70%x1, 75%x1, 80%x1, 85%x1) WOD: Run 800 Rest 2 min Run 400 Rest 2 min Run 800

Strength: Back squat – 5 x 3 @ 85% *5 Sets of 3 Reps* WOD: 10 MIN AMRAP 15 KB swings 53/35 15 Goblet Squats 53/35

Strength: Push Press – 10 x 3 @ 80% *10 Sets of 3 Reps* WOD: 7 min amrap Sdhp 95/65, 115/80E 3-6-9-12-15-18-21 After each round of sdhp, complete 25 DUs

Strength: Back squat – 10 x 3 @ 80% *10 Sets of 3 Reps* WOD: EMOMx15 Min 1:  10 air squats + 5 Power Cleans, 135/95 Min 2:  10 air squats + 5 TTB Min 3:  10 air squats + 5 Push Jerks, 135/95 Repeat sequence for 15 minutes

Strength: Clean and jerk:(70%x1, 75%x1, 80%x1, 85%x1)x2 WOD: 21-15-9 Box jumps 24/20 Hang power clean & jerk 95/65 Burpees

“24.3” All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg)