A:
6-6-6-6-6-6 Deadlift 
6 sets of 12 Incline DB Row on Bench
Start a new round of both exercises every 2:30min.

B:
For Time:
21-15-9-15-21
American KB Swings 
Medball Sit Ups 
50 Double unders 

Level 1: 16/8kg
Level 2: 20/12kg 
Level 3: 24/16kg

A:
Every 1 min. for 12 Sets 
1 Snatch Pull + 1 Snatch 
Start a new round of both exercises every 2:30min.

B:
4 x AMRAP 3 w/ 90sec. Rest 
1)
6 Pull Ups 
8 Double KB Front Squats 
2)
6 Push ups 
8 Double KB Cleans

Level 1: 16/8kg
Level 2: 20/12kg 
Level 3: 24/16kg  

STRENGTH

A:
Sumo Deadlift
6x4 Work up to a heavy set of 4
Try to add more weight than last week

B:
3-4 rounds 
6 Chin Ups
10/10 Single Leg DL in Posted Position 
15/15 Tricep Kick Backs 
15 DB Side Raises  

A:    
5-5-5-5-5 Bench Press     
5 sets of 8-10 Medball Hamstring Curls     
Start a new round of both exercises every 2:30min.    
    
B:    
4 Rounds     
4 Devil Press     
8 DB Snatch    
12 Box Jump Overs     
16 T2B    
20/16 Cal Row     
1 Min Rest     
    
Level 1: 12.5/5kg    
Level 2: 17.5/10kg    
Level 3: 22.5/15kg    

GYMNASTICS

A:    
HS push up: technical coaching     
    
B:    
3 ladders:    
WB: 10-9-8-…1    
Cal-row: 1-2-3-…10    
Burpees: 5-5-5-…5