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EMOM x6: Snatch pull, Power snatch, Overhead squat, Rest 3 min EMOM x6: Power snatch, Squat snatch 3 Rounds for time: 250m Run, 40 Air squats

A. Strict press 4-4 (Easy) 4-4-4-2-2-2 (Tough) B1. 1 arm DB Push press 3×8/s, no rest, B2. Barbell bent over row 3×12 C. 10 min: 10 DB Curl to press, 10 DB Bent over row, 100′ Farmers carry

20 min @EZ: 5 Inchworm + Push-up, 5/5 Pistols @40X1, 3 Wallclimbs + HSPU, 15 Relax to hollow, 30s Wall facing HS hold, 10 Feet elevated ring rows AMRAP in 20 min: 400m run, 20 Wall-balls, 20 SD Box jumps

A. Back squat @22X1 Work to a heavy set of 2 for the day B1. SL Landmine RDL @40X1 3×8/s, No rest B2. 2KB Step back lunge 3×12, alternating, Rest 60s C. 10 min: 10 Heavy KB Swings, 5/5 1-arm KB Front squats, Low sled push 50′

20 min EZ: 400m run, 10 Push-up toe touches, KB Complex x1/s: (1 TGU, 5 Front squat, 4 Push press), 10 KB Taters, 10/s Half kneeling ball throws against wall 30s on, 30s off x 4 rounds: 1. Wall-ball 2. Row for cals 3. Box jump overs 4. KB Swings