A:
EMOM for 12min do:
2 (Squat) Snatches

B:
AMRAP in 18min of:
20m Sandbag or D-Ball Carry
20m Lunges
20m KB-Swing Walk
200m Ski Erg / 400m Bike Erg (alternate)

Choose a challenging weight for the Sandbag or D-Ball Carry.

ENDURANCE

12min on Bike
12min on Ski-erg
12min on Assault Bike
12min on Rower

Every 2min do (alternating): 5 Burpees / 10 KB Swings

Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY

MONDAY
STRENGTH: Snatch / WOD: Long AMRAP
ENDURANCE: Steady Pace Workout

TUESDAY
STRENGTH: Back Squat / WOD: 5 Sets ON/OFF Workout with Thrusters / ADDITIONAL EXERCISE: Scapular Work with Banded Face Pulls
OLYMPIC WEIGHTLIFTING: Clean + Jerk

WEDNESDAY
STRENGTH: Push Press / WOD: Short AMRAP with Wall Walks / ADDITIONAL EXERCISE: Unilateral Leg with Singel Leg Work
GYMNASTICS: Muscle Up Technique

THURSDAY
STRENGTH:Tempo Bench Press / WOD: Long Steady Pase AMRAP
STRENGTH CLASS: Deadlift

FRIDAY
STRENGTH: Clean / WOD: Long EMOM with Bench Press

SATURDAY
STRENGTH: Overhead Squat / WOD: For Time with DB Snatch and Pull Ups

A:
EMOM for 12min do:
2 Squat Cleans

B:
EMOM 20 
1) 14/10 Cal Ski Erg
2) 8 Sand Bag Clean 
3) 8-10 5m Shuttle Sprints 
4) 20 Sit Ups or 12 GHD Sit Ups 
5) Rest