Metcon - Open
17 min AMRAP
40 burpee
30 snatch
30 burpee
30 snatch
20 burpee
30 snatch
10 burpee
AMRAP snatch

Gymnastics - 10 min EMOM
5 - 10 dips

Strength - Back Squat
5 x 5 +2.5kg

WOD - Bull
2 rounds
200 double unders
50 OH squats
50 pull ups
1 mile run

Extras - 10 min EMOM
5-10 dips

Strength - Deadlift
5 x 5 +2.5kg

Strength - 5 min EMOM
3 x Snatch
then
5 min EMOM
3 x clean

WOD - Slit jerk or Push Jerk
tekkers working on form

10 min EMOM
4 x Jerk (you choose what you wanna work on)

Endurance-

Run/Row - 6 min on, 3 min off

WOD - 4 rounds
25 thrusters
25 sdhp

Extras - 10 min EMOM
5 - 10 HSPU

Strength - 10 min EMOM
5 x Back squat (increase load by 2.5kg)

Strength - 5 min EMOM
Power Clean x 4 (same weight)
then
5 min EMOM
Power Snatch x 4

WOD - 3 rounds
3 min Work, 1min Rest

3 C&J
6 push ups
21 Double unders

gymnastic - 3 rounds
1 min Handstand hold/walk

Endurance -

Run or Row - 100m work, rest 30 sec

WOD - retest
for time

Run 2 miles
100 Squats
Run 1 mile
100 Squats

Extras - 10 min EMOM
5-10 Pull ups

Strength - Press
5 x 5

Mobility - hip and hamstring

WOD - Randy

75 x Power snatch

Strength

Deadlift 5x5 +2.5kg from last time