L1: a) Front Squat~ 12-15 x3@30X1, Rest 3 Min b/t sets

b) 12 Min AMRAP:
Row 20 Calories
10 Push Ups
20 Air Squats

L2: a) SLDL~ 4×4

b) Back Squat~ 60%x2x3

L3: a) Snatch~ 85%x1x3

b) Snatch Pull~ 105%x1x2

c) Back Squat~ 60%x2x3

L2/ L3: 10 Min AMRAP
3 Muscle Ups/ Chest 2 Bar Pull Ups- females
5 Box Jumps- 30/24″
7 DB Snatches/ Arm

Rest 4 Min

10 Min AMRAP
3 Hand Stand Push Ups
5 Chest 2 Bar Pull Ups/ Pull Ups- females
7 Jumping Switch Lunges/ Leg