A1:
4-4-4-4-4 Weighted Pronated Pull-up Negative @50A2
A2:
3-3-3-3-3 High Box Jump
Challenge yourself with increasing the hight across the sets
A3:
12-12-12-12-12 (heavy) double KB Russian Swings
Start every 1:15min one of the exercises (alternating)

B:
For time of: 400m Walking Lunges


OLYMPIC WEIGHTLIFTING WOD

A:
Hang power clean + High hang  clean
3 Reps every  1:30 sec. for 12 sets

B:
EMOM 20
1) 12DB snatch
2) 6 power clean
3) 20-23 DU
4) 6 power clean + jerk
5) Rest

Try to increase the weight in the rest