3 sets of3-way shoulder raises8 lateral8 front8 rear delt 3 rds8 bench press or floor press10 bent over rows 3 rds10 depth pushups or dynamic pushups10 ring Rows WODGunshow TabataStrict Press (empty bar) Rest 1 min Bicep curl (empty bar)

Snatch EMOM 101 snatch Start at 50% of your 1rm. Try to climb it weight each minute. WOD 10-8-6-4-2Power snatches 135/95*complete 20 pushups after each set of snatches **if 135/95 is more than 70% of your one rep mask. Than use 70% of your...

Partner WOD100 burpees150 wallballs 20/14100 kb or db snatches 53/35*every 3 min, starting at 3:00. Run 200m with your partner.You may divide the reps any way you like and in any order you like, with one athlete working at a time

Floor press5-5-5-5 WOD21-18-15-12-9-6-3Floor press 95/65Wallballs 20/14

Strength20 minutes to build to a heavy3 position clean and jerk WODGrace30 clean and jerks135/95

Partner wod20 min AMRAP400 m run (together)20 hang power cleans 115/8020 pull-ups20 air squats