A1:
5 x  4 Power Snatches (Beginner 6 Reps)
A2:
5/5 heavy one side DB Push&Pull
Alternate A1+A2. Rest approx. 60sec. Between exercises.

B:
Doubles and Oly
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches
Add weight to the snatch each round.

Weight: Moderate-Heavy


STRENGTH WOD:

A1:
5 x 1 x Sled over the Yoke Pull
Heavy
A2:
10 Heavy DB Benchpress
Alternate A1+A2. Rest approx. 60sec. Between exercises.

B:
Every Min. for 16 Min. do:
1) 30 Sec. Ring Support hold (advanced: L-Sit)
2) 30 Sec. Deadlifts – Heavy
3) 30 sec. Heavy DB Frontsquats
4) 30 Sec. Barbell Bizep Curlz