Strength
Squat 1 RM
WOD
20 back squats 135/95RX – 155/105RX+
200 m run
15 back squats
400 m run
10 back squats
800 m run
For time

5:00 AMRAP
2-4-6-8-10-12...
Ring Rows
* :20 Bike or Rower
then
5:00 AMRAP
2-4-6-8-10-12..
DB/KB Pull Through
* 5 reps Abs of choice
then
2 sets
6/6 SA DB:
RDL
BOR
Swing

Oly
Positional Snatch Work
Every 1:30x 5
2 snatch pull
2 power snatch
2 ohs
2 hang squat snatch
*stay light and focus on movement and finding end positions
Positional Clean Work
Every 1:30 x 5
1 clean pull

Super Prime use as the warm up
2x
10 banded pull apart (alternate grips)
10 banded pass through
10/10 db external rotation 

Speed Squats
EMOM x 6
Back Squat x 3 reps @~50% These are LIGHT and FAST
*focus on speed out of the bottom
Accessory
A) 2x I would run EMOM style to keep class on track/time
10/10 Poliquin step ups 
10 cyclist squat 

Strength
Press 5.3.1@75/85/95 
Every 7 mins x 3 Sets
12 Hang Power snatches 95/65
10 Box Jump Overs 24/20"
200 m run
10 Bar Facing Burpee
12 Wall Balls 20/14lbs

Primer Pump 
2x
10 Plate Pick Ups + 5 Trucker Squats
20 Grounded Russian Twists + 10 Alt Leg Deadbug plate pull over
5-10-15 Shuttle Run
2x
10 Cyclist Squat
10 Elephant Walk 
25 Leaning Calf Raises
10 Ring Kip Swings