Strength
Strict Pullup
2-3 easy warm up sets, then 3 tough but technical sets, leaving about 2 reps in the tank each time.

If you scaled last week's max rep test, use the same scaling today.

Perform these with a FULL STOP at the bottom of each rep, no rebounding!

WOD
30-20-10 For Time:
Pullup
Butterfly Sit-Up
Squat Jumps
Run 400 meters after each round.

TIMECAP: 20:00

Strength
Pause Back Squat
4-4-4, 2x4
-3 second pause at bottom of each rep

WOD
Every 4:00 x 6 rounds
--4 Rounds of:--
4 Deadlifts, 225#/155#
4/3 Handstand Pushups
12/10 Calorie Echo Bike
--Spend the remainder of the 4:00 working on the Echo Bike at an easy pace

Partner WOD
AMRAP 28, with a partner:
120 Burpees
80 Calorie Ski or Row
40 Hang Power Cleans, pick a fun and challenging weight.

One partner works at a time. Split the work between partners any way you wish.

Strength
Ring Dip/Barbell Face Pull
3 Sets:
6-10 Strict Ring Dips
12-15 Barbell Face Pulls

WOD
EMOM 15, alternating:
a) Tough set of Pushups
b) 7-10 Single Arm Dumbbell Rows on left & Right
c) 15-20 KB Swings

Skill / Strength
Snatch
2-2-2, 3x2

Build over the first three sets to a tough but technical,submaximal load. Reduce by 5% and perform three more sets.
If you are new to the snatch, don't worry about the 2-2-2, instead just spend this time to work on your snatch. Stay focused on quality form.

WOD
4 Rounds For Time:
6 Front Squats
12 Dumbbell or Kettlebell Push Press
750m/625m Row

TIMECAP: 22:00