A:
Every 90sec. for 12min do:
1 Power Snatch + 2 Overhead Squat

B:
“First Cut”
4 rounds for time of:
400m run
3 (legless) Rope Climbs
7 Squat Snatches @ Heavy

Scales:
Rope Climbs: 3 Lying Rope Climb with Toes to Rope or 15 Pull-ups
Squat Snatches -> Power Snatches


STRENGTH WOD

A1:
5×6 Deadlift
A2:
5×8 Bench Press
Start every 1:30min one of the exercises (alternating).

B:
3 Rounds of:
10 Strict Dips
10 BB Good Morning
15 Tricep Extensions with Band
6 D-Ball clean


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
30sec @ MODERATE
10sec @ FAST
20sec @ EASY

Station 2
EMOM for 7min do:
2 Power Snatches + 1 Overhead Squat

Station 3
AMRAP in 7min of:
16 Bear Hug Medball Lunges
12 Medball Cleans
8 Medball Hamstring Curls

Station 4
EMOM for 7min do:
15 Hollow Rocks
15 Superman Rocks

Station 5
EMOM for 7min do:
1-2 Rope Climbs or Lying Rope Climb with Toes to Rope