STRENGTH:
Snatch: 4x3 @ 75%
focus on speed Snatch Grip DL through triple extension

4x4 @100%
Re-grip for each rep, but should be QUICK Overhead Squat

4x5 @ 90%
out of the rack

*all working percentages are off of 1 RM Snatch

Max Reps:
4 min of DU

Open WOD:
15.3
14 min AMRAP
7 Ring Muscle Ups (Scale: 7 Bar MU, 14 C2B)
50 WB (14/20)
100 DU (300 singles)

18 min AMRAP:
400m KB Run (35/53)
20 T2B
10 Push Press (Rx: 75/115) (Comp: 115/165)

5 RFT:
10 DL (Rx: 155/225, Comp: 205/315)
15 Box Jumps (20/24)

After:
3-3-3-3 of DL
+ 3 max height box jump attempts between each set

For Time:
2,500m Row

STRENGTH:
8-6-4-2-2-2-2
Strict Pull Ups
Ring Dips

STRENGTH:
16 min of Squat Clean and Jerk technique

Back Squat:
5 @ 80%
3 @ 85%
Max Rep @90% 

For Time:
45 Bar Facing Over Burpees

*5 min TC

STRENGTH:
10 min to work on Snatch technique
10 min EMOM: 1 Power Snatch, 1 Overhead Squat, 1 Squat Snatch

Max Reps on a Running Clock:
4 min HSPU
4 min Rope Climbs
4 min Ring MU (Scale: Bar MU, Strict C2B)
*Score: Max total reps on all movements

For Time:
40 Calorie Row
100 DU
800m Run
40 T2B
40 Strict Press (55/75)
40 DL (55/75)
40 Bar Facing Over Burpee
100 DU

10 min EMOM of 5 touch n’ go Power Cleans

HERO WOD: T.U.P. 

15-12-9-6-3 - Power Clean (95/135) - Pull Ups - Front Squats (95/135) - Pull Ups

16 min of Power Snatch: 5-4-3-Heavy Doubles

16 min of Overhead Squats (out of the rack): 5-4-3-Heavy Doubles

W.O.D.

5 min AMRAP

- 30 DU - 10 Split Squat Jumps

10 min of MU work

W.O.D.

TABATA Bar Facing Over Burpee

1 min Rest

TABATA T2B

1 min Rest

TABATA Cal Row

Dead Lift: 5 @ 80%, 3 @ 85%, Max Rep @ 90%

W.O.D.

6 RFT: - 8 Push Press (95/135) - 20 KB Swing (35/53)

*13 min TC

Strict Pull Up Strength 3-3-3-3-3-3-3-3-3-3

W.O.D.

8 min AMRAP

- 3 strict HSPU

- 10 ABMAT sit-ups

20 min to complete 5-4-3-2-2-2-2 Squat Clean and Jerk

W.O.D.

20 min AMRAP

- 400m Run

- 10 Front Squats (115/185)

- 20 V-Ups

10 min EMOM of 3 handstand negatives

1 min rest

5 min EMOM of 30 sec handstand hold

W.O.D.

6 min AMRAP

- 10 push press (55/75)

- 5 Bar over burpee