Warm-Up 3 Rounds 250m Row 10 PVC Pass-Throughs 10 Overhead Squats (PVC) 10 Jumping Lunges 5 Inchworms Skill (10 min) Snatch Progression Every 90 seconds x 6 2 Snatch High Pulls 2 Muscle Snatches 2 Power Snatches Increase slightly each round. Accessory 3 Sets Overhead Walking Lunges x 10/leg Seated DB Press x 10 Hollow Hold x :30 Workout 3 Rounds For time 6 Power Snatches 12 Box Jump Overs 18 Wall Balls 200m Run

Warm-Up X 2 Rounds 200m jog 10 Air Squats 10 Burpees 8 Med Ball sit ups Strength x 4 Rounds 100-ft Farmers Carry 1 Min Plank Hold Team Workout 30-Minute AMRAP Teams of 2 500m Row 30 Wall Balls 40 Box Step Overs 18 Devil Presses 12 Burpee Broad Jumps Split work in half

Warm-Up 3 Rounds 250m Row 10 Ring Rows 10 Hollow Rocks 10 Arch Rocks Skill 5 x 3 Chin Up's 5 x 2 Strict Pull-Ups Accessory 3 Rounds Hanging Knee Raises x 12 Tempo Ring Rows x 10 Banded Straight Arm Pulldowns x 15 Workout- 16-Minute EMOM 10 Kb Swings 6 Push-Ups 16 Walking Lunges 14/12 Cal Row or 100m Run