Complete for time:
21-15-9 reps of
Squat Snatches, 95/65
Pull ups (Chest to bar)

EMOM for 10 mins:
Odd: 3-6 Muscle ups
Even: 30-60 Double unders

Complete for Time:
25 Burpees
25 Power Cleans, 135/95
25 Burpees
EMOM complete 7 Wall Balls, 20/14
This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.

Skills
EMOM for 15 mins:
1 Power Snatch + 1 Squat Snatch

“Open 12.3”

AMRAP 18 mins
15 Box Jumps, 24/20
12 Shoulder to Overhead, 115/75
9 TTB

TEAM WOD
Teams of 2 complete 3 Rounds For Time:
75 Wall Balls, 20/14
50 Kettle Bell Swings, 70/53
25 Burpee Box Jumps, 24/20

Complete 4 rounds for time:

12 Pull ups (Chest to bar)
9 Deadlifts, 135/85
6 Hang Power Cleans, 135/85
3 Jerks, 135/85

Skill:
EMOM for 10 mins, 5 toes to bar

Snatch Technique – Not for Load
5 sets of the following:
Snatch Grip Push Press + OHS
Snatch Balance
High Hang Squat Snatch

AMRAP in 7 mins:
up ladder by 3’s of:
Front Squat, 115/75
Box Jump, 24/20
complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

AMRAP 12 mins:
12 Burpees
12 Toes to bar
40 Double unders

Skill
EMOM for 10 mins:
2 wall walks

“Foundations”

Complete 3 rounds for time:
Run 400 meters
10 Deadlifts, 155/95
20 Kettlebell Swings, 53/35
30 AbMat Sit ups