Strength:  Back Squat 5 x 8 (75%) EMOM:  Every 3 Min x 10 (30min) Snatch Sets 1-2 = 3 Reps 60-65% 3-4= 2 Reps 70-75% 5-6= 1 Rep 80% 7-8= 1 Rep 85% 9-10= 1 Rep 90% Workout: 4 Rounds for time: 250 Meter Row 25 Thrusters 95/65# 25 Pull-Ups 25 Handstand Push-up  Accessory Work: [...]

Today is a Rest Day for the program! Rest Day Recovery is made for days like this...  

Strength:  Behind the neck Push Press 6x4 (85%) Every 3 Min x10 (30min) Clean and Jerk Sets 1-2 = 3 Reps 60-65% 3-4= 2 Reps 70-75% 5-6= 1 Rep 80% 7-8= 1 Rep 85% 9-10= 1 Rep 90% Workout:  3 Rounds each for Time 21 Dumbbell Thrusters 50/35# 15 Dball to shoulder 100/75# 9 Bar [...]

Strength:  Box Squat 6 x 4 (80%) Split stance Barbell squat 3 x 8 Each leg EMOM:  Every 30 sec x 4 Power Snatch x 2 (build to a heavy double for these reps) Every 30 min x4 Power Snatch x 1 (build to a heavy weight for this rep) Workout:  10 Rounds for time: [...]

Conditioning:  Running Hill Sprints 30-50 Meter sprint Rest 2-3 Min x 12

Strength:  Sumo Deadlift, build up to heavy single, then drop down to 80% of that and complete 4x3 Strength 2: 4 Sets 2 Strict Muscle Up + 3 Kipping Muscle up + 5 Ring Dips Workout: Every 8 min x 4 20 Cal Assault bike 15 Burpee Box Jump Over 24/20" 15 Overhead Squat 155/115# [...]

Strength:  Bench Press 5x5 @2111 Strength 2:  Clean from blocks at knee 3 x 3, 2 x 2, 2 x 1 Workout:  10 Min AMRAP 20 Cal Ski erg 15 Toes to bar 15 Power cleans 185/135# Accessory Work:  3 Sets Single Arm Dumbbell Rows x 10 (pull to hip) Dumbbell Press x 10