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Olympic weightlifting 5 sets: Tall clean, Hang power clean, Full clean, Push press, Push jerk 5 sets: Hang power clean, Full clean, Push jerk, Split jerk 6 sets: 2 Clean and jerks

Skill Beat swing > Pull-ups Practice Pull-up complex 4 sets of 2 strict weighted, 3 strict, 4 kipping -OR- 4 sets of 6 Pull-ups, 4 Chest to bar, 2 Bar muscle-ups WOD AMRAP in 6 minutes: 21 Wallballs, 15 KB Swings, 9 Burpees Rest 6 minutes AMRAP in 6 minutes:

Strength A1. Dead-lift 4×6, 2×6 A2. Strict press 4×6, 2×6 B1. 1/2 Kneeling DB Press 2×8, 3×8 B2. GHR 5×6-8 C. For time: 40 Cal row 30 Push-ups 20 Cal row 10 Push-ups

3 sets, 30s on 30s off: 1. Hang Clean 2. Row 3. Toes to bar/Knees to Elbows/Abmat sit-ups 4. Ski 5. SD Box jumps 6. Assault Bike 7. Overhead walking lunges 8. Shuttle run Rest 4 minutes between rounds

Olympic Weightlifting EMOM x6: Power snatch, Snatch Balance, Overhead squat Rest 3 min EMOM x6: Power snatch, Overhead squat, Full snatch Rest 3 min EMOM x6: 3 Full Snatch