Workout
7 Rounds for time:
200m run
8 front squats (185/135#)
50 double unders
15 kb swings (70/53#)

Strength
Power Snatch
5- 8 min of snatch progression + 14 min E2MOM: 2 snatch grip deadlifts 1 hang power snatch below the knee 1 hang power snatch above the knee

Workout
Diane Went Rowing for time with 17 minute time cap
21-15-9 Deadlift (225/155#)
HSPUs Row
500/400m after each round

Strength
20 minutes to build to and complete 6 x 5 bench press.
After each set athletes should complete a difficult set of unbroken supinated grip pull-ups.

Workout
5 min AMRAP
7 devils press (50/35#)
10 box jumps (24/20")
rest 3 minutes
then repeat for another 5 min AMRAP

Strength
Front Squats
12 mins to build and complete 3 x 3 front squat with a 3 second tempo on the way down and 2 second hold in the bottom.
Then E2MOM complete 5 reps using the same weight, without the tempo or pause for 4 rounds (8 mins).

Workout
3 rounds for time with 10 minute time cap
8 hang power cleans (135/95#)
8 push jerks (135/95#)
16 pull-ups

Strength
Deadlift
15 mins to build to a heavy 2RM

Workout
5 rounds:

3 min to complete:
200m run
12 kb swings (70/53)
12 goblets squats (70/53)
12 toes to bar
90 second rest