A:
4 Sets
3 Bottom up Front Squats
Rest 60 sec. After each set.

B:
In Teams of Two:
20 rounds for time
7 cal row
7 KB-Swings @ heavy
7 goblet squats @ heavy
*athletes switch after each completed round; 1 works 2 rest


OLY LFITING WOD: 
A:
Power clean & jerk
Go every 90 sec for 10 sets
1 pc + 2 jerk

B:
B1.Front squats
6×3
B2.Push press
6×2

Go every 4 min
0:00 do FS
2:00 do PP

TABATA
20 sec on 10 sec off for 8 rounds
1.Hollow rock
2.superman rock


STRENGTH WOD:

A1:
Deadlft
6×3
A2:
shoulder press
6×3

Go every 4 min
0:00 DL
2:00 press

B:
4 rounds of

B1:10 DB lateral raises
Rest 60 sec
B2:10 good mornings w/barbell
Rest 60 sec
B3: 3.45-60 sec Weighted plank