A:
EMOM for 15min do:
2 Hang Power Snatches

B:
4min. on every station, 2min rest between:
1)
15sec. ON / 15sec. OFF
Max Reps Pull Ups 

2) 
40sec. ON / 20sec. OFF
Max cal Row 

3)
Every 15sec. X16
1 Power Snatch @ 70-80%

ENDURANCE

6-8 rounds of:
Run 400m
10 T2B / 10 V-Ups (alternate each round)
Row 500m
10 Renegade Rows (with Push-up)

Target: STEADY PACE & you should be able to talk 

MONDAY
STRENGTH: Snatch / WOD: Work at Staiosn with Power Snatch

TUESDAY
STRENGTH: DB Box Step-ups / WOD: A tough workout for Time

WEDNESDAY
STRENGTH: Shoulder Press / WOD: AMRAP with Push-ups / High Level Skill: Bar Muscle-ups

THURSDAY
Long Workout of the Day

FRIDAY
STRENGTH: Clean / WOD: 42 - 30 - 18 Reps

SATURDAY
SUPRISE WOD

A:
EMOM for 15min do:
2 Hang Power Cleans

B:
"Elizabeth"
21-15-9 reps for time of:
Squat Cleans
Ring Dips

RX: 60/42.5kg