WOD

Strength

Bench Press 10×3 at 60% 1RM

Then

Complete as many rounds as possible in 15 mins of:
3 Muscle Up (Bar)s
10 Hang Squat Cleans, 155/115 lbs
20 Kettlebell Snatches, 24/16 kg

Buyout

4 x 12 Triceps Extensions

Strength/Skill

Every Minute on the Minute for 10 Minutes:

2 Squat Cleans, 70-85% 1RM

Then:

10 rounds for time of:
10 Box Jumps, 24/20 in
10 Pull-ups

Buyout

4 x ME L sit hold

4 x ME ring to chest pull ups or ring to chest ring row

Strength

Determine your 3 rep max in the Squat

Then

20 minute partner AMRAP

Partner 1 performs:
5 burpees 10 box jumps (24″/20)
15 air squats 1 clean and Jerk (135#/95)
Partner 2: rests

Partners will switch and complete the following while adding one rep onto the clean and jerks every round.

One round is completed when both partners finish the sequence.

Strength/Skill

2 Power Snatches
1 Overhead Squat @ 70% 1RM

Then:

Lizzie
12-9-6-3 reps, for time of:
Power Clean, 185/135 lbs
Ring Dip

Buyout

Hollow arch work
4 x ME Handstand walks or holds