A1:
5-5-5-5 Segmented Power Cleans (reset after every rep)
A2:
4 sets of GHD Supine Hold 30-45sec.
Alternate A1+A2. Rest approx. 60sec. Between exercises.

B:
AMRAP in 3min of:
1 Strict Pull-up
2 Push-ups
3 Jumping Squats

Rest 2min

AMRAP in 3min of:
3 KB Swings
3/3 KB Cleans
3 KB Goblet Squats

Rest 2min

AMRAP in 3min of:
3 Deadlifts
3 Power Cleans
3/3 Front Rack Lunges
Barbell @ Light load


OLYMPIC WEIGHTLIFTING WOD

A:
Every 2min for 20min do
2 Snatch High-Pulls + 2 Power Snatches
(start with a light weight)

B:
5 Sets of 1+2 Squat Snatch + Overhead Squats
Start every 2min.


STRENGTH WOD

A1:
3-3-3-3-3 Wide Grip Bench Press
A2:
5-5-5-5-5 (weighted) Wide Grip Pull-ups
Alternate A1+A2. Rest approx. 60sec. Between exercises.

B1:
5x 30m (heavy) Prowler Push
B2:
5-5-5-5-5 Sumo Deadlifts @20X1
Alternate A1+A2. Rest approx. 60sec. Between exercises.

C:
For Time of: 50 V-Ups