1.) 2.) 10 minute EMOM
odd: 3 Strict Press @ approx 70%
even: 12 GHD Sit-ups
2.) 1.) Mean
5 rounds
60yd Shuttle Sprint
20 Alternating Dumbbell Snatch 75/55lb (power)
20 Burpees, must clap both hands behind head and at least make it look like you’re attempting to jump
rest 1 minute
3.) Snatch from blocks @ hang
3 @ 65 & 70%
2 @ 75 & 80%
1 @ 85%
note: just a reminder the blocks help you attain an almost perfect position so if you’re unsure of your setup verify with a coach
*4.) 3 Person Teams
15 minute AMRAP
100m Sled Pull, 4×45, 2×45 (all 3)
20m Handstand Walk (each)
200m Sprint (all 3)
*5.) 3 rounds
20 Back Extension
20 Single Leg Dumbbell Deadlift (alternate at 10 reps) 
20 Bent Over Row 75/55lb
*6.) 5 minute weighted Russian Twist 1-10lb iron plate
everytime your feet touch the ground assault bike 5 cal