Skill:

Sumo Deadlift, 5RM

Workout:

Every 1 min for 20 mins, alternate between:

10/8 cal Row & 5 Burpees Over Rower

10 Kettlebell Swings, 53/35 & 30 Double Unders

Skill:

3 Position Snatch (Floor, Below Knee, Above Knee)

Build to a heavy complex.

Workout:

6 rounds for time:

5 Burpees Over Bar

4 Bar Muscle Ups

3 Squat Snatches, 185/125lbs

Skill:

Strict Handstand Pushups, 5×7

Workout:

Complete as many rounds as possible in 12 mins of:

15 Box Jump Overs, 24″/20″

10 Pushups

5 Strict Pullups

Skill:

Every 1 min for 15 mins, alternate between:

200m Row

400m Bike

60 Double Unders

Workout:

Split Jerk, 1RM

Skill:

Practice: Rope Climbs

Workout:

For time:

27-21-15-9 Thrusters, 95/65lbs

4-3-2-1 Rope Climbs, 15′

Partner Workout:

Complete as many rounds as possible in 25 minutes of:

100 Deadlifts, 135/95lbs

100 Squats

100 Hang Power Cleans, 135/95lbs

100 Pushups

100 Push Jerks, 135/95lbs

100 Pullups

Workout:

Power Snatch, build to a heavy single rep

Power Clean & Push Jerk, build to a heavy single rep