EMOM 30, alternating:
a) 1 set of: 5 Snatch Deadlifts + 5 Power Snatch + 5 Overhead Squats
b) AMRAP in 1:00 of: 4 Toes-to-Bar + 4 Pushups + 8 Jump Lunges
c) 1:00 for Calories of Echo Bike, Ski, or Row

Strength
Back Squat
5-5-5, 2x5

Build over the first three sets to a tough but technical set of five, leaving about two reps in the tank. Repeat that weight for two more sets.

WOD
AMRAP 15:
500m Row
10 Devil Press, 50#/35#
10 Dumbbell Thrusters, 50#/35#

Marathon WOD
@ 0:00 - 10:00 to build to a heavy single power clean and a heavy single strict weighted pullup

@ 12:00 - AMRAP 10:
4 Power Cleans, 80% of today's heavy single
4/3 Strict Pullups, bodyweight

@ 24:00 - AMRAP 10:
8 Power Cleans, 65% of today's heavy single
12/9 Chest-to-Bar Pullups

Strength
Push Press
5-5-5, 2x5

Build over the first three sets to a tough but technical set of five, leaving about two reps in the tank. Repeat that weight for two more sets.

WOD
4 Rounds For Time:
1000m/800m Echo Bike
12/8 Strict Handstand Pushups
48 Double Unders

TIMECAP: 20:00

Strength
Snatch Complex
Build to a challenging but technical load with the complex:
2 Snatch Deadlifts + 2 Power Snatch + 2 Overhead Squats

Repeat that load for 2-4 total sets as time allows.

WOD
4 Rounds for Total Reps:
1:00 Dumbbell Snatch, alternating
1:00 Burpees w/High Jump
1:00 Weighted Sit-Ups (feet anchored)