Complete following in any order:
1500m row
4x10 Seated DB Presses
- (sitting on floor, legs straight, no back support)
100 step ups (focus on only using working leg)
100 Soldier March w/light band

 WU: Core Tabata
 
Oly: Power Cleans (Barbell Cycling)
 5x4 @ 50% of 1rm
  
 S/S: EMOM 10
 Heavy Front Squat singles
  
 Cond: “Grace” FT
 30 Clean and Jerks
 RX 135/95
 S1 95/65
 S2 65/35

WU: 3 Rounds
10 Burpees
10 TTR

Oly: Push Jerks (Barbell Cycling)
5x4 @ 50% of 1rm

S/S: N/A

Cond: AMRAP 30
30 Air Squats 
30 Push Ups
30 V-UPs
30 Splits Squats
30 Hollow/Arch Swings

One round for time:

Partner A performs 50 BB GTOH while partner B holds a handstand. Switch. If handstand is broken, perform 5 burpees each before continuing.
RX: 85/55#
S1: 65/35#, planks

Partner A performs 50 box jumps while partner B holds a plate overhead. Switch. If overhead position is broken, perform 5 burpees each before continuing.
RX: 24/20”, 45/25# plate
S1: 20/10”, 25/10# plate 

Partner A performs 50 sit-ups while partner b holds the bottom of a back squat. Switch. If squat is broken, perform 5 burpees before continuing.

RX: 45/35# Barbell

S1: Air Squat

WU: 10 Wall to walls

Oly: Push Jerk
7x3 @ 50% of 1rm

S/S: EMOM 10
Heavy Back Squat singles 

Cond: For Time 3x10 Wall to walls
*2 min break between rounds

Plyo Wod + Recovery

WU: 20 Jumping Jacks
20 Push ups
20 Lunges

Oly: Power Cleans
7x3 @ 50% of 1rm

S/S: Wall Walk technique

Cond: For Time
Buy In:
10 Wall walks
3 RFT
10 BB standing lunges 
10 Push press
10 Sumo deadlift high pull
30 Jumping Jacks
RX 75/55S - Anything Else

WU: 8 Rounds: every 30 secs
1) 10 Hollow Swings
2) 10 Air Squats

Oly: 20 Power Snacthes w/bar
focus on hitting contact points

S/S: Alternate
3x10 Body Rows
3x10 OH Side Bends

Cond: 6 RFT
12 Deadlifts
12 Bar Over Burpees
RX 135/95
S1 95/65
S2 65/35