800m runThen3 rds30 walking lunge steps15 plate ground to overhead 45/3510 pushups w/ feet in plate 400m runThen3 rds50 plyo skiers on plate 45/3515 squats with plate20 shoulder taps 200m runThen3 rds100’ overhead carry w/ plate 45/3515 reverse...

Snatch2-2-2-2-2Pause 3 seconds in the receiving position WOD21.3&4 Workout 21.3For total time:15 front squats30 toes-to-bars15 thrustersRest 1 minute15 front squats30 chest-to-bar pull-ups15 thrustersRest 1 minute15 front squats30 bar...

Front Squat1 rep on the minute for 10 minutes. Use 80-90% of your max WOD30 minute AMRAPRun or row 800m15 no push-up burpee w/ air squat:15 second V-holdRun or row 800m20 alternating shoulder taps10 lying leg raises

Tempo clean and jerk2-2-2-2-2:03 pause at just below the knee to start each rep WOD3 rounds400m run10 thrusters 95/65, 115/80elite5 c2b pullups, muscle ups elite

15 minutes to work on a 3 position Power snatch. Hip, knee, floor “21.2” For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee...

Back squats3 x 5 WOD 13 min AMRAP15/12 bike or row or 200m run10 hollow rocks15 hand release pushups20 air squats Immediately into 13 min AMRAP15/12 bike or row or 200m run5 HSPUs10 sit-ups10 deadlifts 135/95