3 rds .30 L sit hanging from the bar 25 sit ups 15 t2b Complex (25 minutes) Hang snatch- full snatch- overhead squat

  Thursday partner 18 min AMRAP  30 Cal Bike 30 DL 225/135 30 WBs

Wod: for time  10-1 hspu 1-10 hang cleans 135/95

Emom 20 minute Odd -row 10-12 cal  Even- 10 kettle bell swings 70/53

3 rounds  20 Front rack lunges 135/95 10 S2OH  50 double unders

  Friday: DL: 5.5.5.3.3.3.1.1 Bench: 3.3.3.3.3 

Partner WOD 100 Cal row 75 C2B 30 Cleans @ each 115/75 135/95 155/115 24 min cap 

20 Min AMRAP 4 hill sprints  10 S2OH 135/95 50 DUs

Strength: Front Rack Lunges 4×8 each leg WOD: 21-15-12-9 Box Step Overs 40/30 HSPU

For time: 18 Snatches 75/55 15 T2B 15 Snatches 95/65 15 T2B  12 Snatches 115/85 15 T2B 9 Snatches 135/95 15 T2B 6 Snatches 155/105 15 T2B  3 Snatches 185/115