Strength

Hang Power Snatch

Minute 1 & 2: 3 reps

Minute 3 & 4: 2 reps

Minute 5-10: 1 rep

*Progressive

WOD

AMRAP 3 x 3

200 m Run

10 Alternating DB Rows 50/35

AMRAP Double Unders

*1 minute rest in between

After Party

3 x ME Front Rack Holds

Strength

6x2 Back Squat

Workout of the Day

6 Rounds

10 Back Squats  (95, 135)

10 Situps

10 Barbell Rows (95,135)

Skill 

2 attempts at Wall Ball Chest Past (14,20)

Workout of the Day

20,18,16,....2  Box Jumps

5 HSPUS

20,18,16....2 Calories of Rows

Strength

Shoulder Press 6x2

Workout of the Day

8 minute AMRAP

Shoulder Press (65,95)

Situps

Rows (65,95)

Double Unders