WOD

15/12 cal row
3 mins alt DB snatch 30/20
3 mins WBS
15/12 cal bike
3 mins box push
3 mins sled pull (backward)
15/12 cal row

Strength 

Snatch

Alt OTM x 6 (3 sets)
min 1: high hang power snatch + power snatch (from the floor)
min 2: hang squat snatch + squat snatch (from the floor)

2 min rest

OT1:30 x 4 sets

Strength

Overhead Squats

8 sets of 3 reps LIGHT weight with perfect form and below parallel

OR

Front Squat tempo
5 sec descent
2 sec pause at bottom
5x3 @ 60%

Strength

Bench Press with Blocks

10 @ 40%
8 @ 50%
6 @ 60%
4 @ 65%
2 @ 70%

WOD

Fran (95/65)
21-15-9
thrusters
pull ups

WOD

Partner Cindy

AMRAP 20
5 pull ups
10 push ups
15 air squats
*trade off each movement
partner one does pull ups, partner two does pushups, etc...

Skill

Pulling Gymnastics/DU Conditioning
Every 2 minutes for 8 sets
5 strict chin ups
20 DU

WOD

AMRAP 3
1 strict press
3 push press
5 push jerk

Active Recovery 

At low intensity
100 cal bike
@20 cals- 200m KB front rack carry
@40 cals- 100 flutter kicks
@60 cals- 200m empty box push
@80cals- 30 hanging knee raises with medal b/w knees (20/14)